Archive for December, 2015

1.1.16- Happy New Year!

From all of us here at CFSE, we want to wish you and your families a safe and Happy New Year. 

This is a time to reflect on the past year and begin to make goals for the upcoming one. If you fail to plan, you plan to fail. Write down your goals. Create a plan and execute. Maybe you want to lose more weight, or work on your olympic lifts. Be as specific with your goals as possible. Don’t just say “I want a better clean and jerk”. Put a number to it. Put a plan to it. Put a timeline to it. Always make short term and long term goals. Not only in the gym, but outside the gym as well. If you don’t reach them in your timeline- reevaluate, DO NOT GIVE UP. If you need help with writing some of your gym goals, feel free to contact Rob or I for assistance. Remember, Rome wasn’t built in a day. Reward does not come before hard work. Hard work= Results. Be relentless with who you want to be. 

We are here as resources to guide you and challenge you. Whatever you need, we are here to help. Happy New Year and may this one bring you everything you hoped for, worked for, and dreamed of. We challenge you to do something this year you could not do in 2015. Think on it, make it happen. 

Today there is Open Gym from 12-2PM.

NEXT LEVEL CLASS will be cancelled 1/4, 1/6, 1/13, 1/15, and 1/18.

Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.

From all of us here at CFSE, we want to wish you and your families a safe and Happy New Year.  This is a time to reflect on the past year and begin to make goals for the upcoming one.
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12.31.15- Happy New Years Eve!

Please note our Holiday Schedule for New Years.

New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.

Today’s Workout

Strength

  • EMOM10 – Back Rack Lunges, 2R/2L (Build)

Conditioning

  • AMRAP10:
    • 10 Deadlifts (225/155#)
    • 20 Sit ups
    • 30 Double Unders

After Party

  • L-Sit – :30 work, :30 rest x 3 Rounds
Please note our Holiday Schedule for New Years. New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)New Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16 NEXT LEVEL CLASS will be
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12.30.15- Holiday Schedule

Please note our Holiday Schedule for New Years.

New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.

Today’s Workout

Strength

  • Bench Press 3×10 @65%

Conditioning

  • 25-20-15-10 Reps For Time of:
    • Calorie Row
    • Ring Dip
Please note our Holiday Schedule for New Years. New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)New Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16 NEXT LEVEL CLASS will be
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12.29.15- OT2M

Please note our Holiday Schedule for New Years.

New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.

Today’s Workout

Conditioning

  • Every 2:00 for 10 total rounds complete:
    • 10 Wallballs (20/14#)
    • 10 KB Swings (53/35#) (CRX= 70/53#)
    • 10 Box Jumps (24/20) (CRX= 30/24)
Please note our Holiday Schedule for New Years. New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)New Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16 NEXT LEVEL CLASS will be
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12.28.15- NYE Schedule

Please note our Holiday Schedule for New Years.

New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Super SteelFit Championships Registration is LIVE. We have had several athletes participate in this event over the last couple years. There are several doing it again this year. If you have any interest, and are wanting to get some Open style workouts in in preparation for the 2016 Open, I highly recommended doing the SteelFit online qualifiers! Register HERE.

Today’s Workout

Strength

  • EMOM8
    • 1 Power Snatch + 1 Hang Snatch + 1 OH Squat

Conditioning

  • “Nancy”
    • 5 Rounds For Time:
      • 400m Run
      • 15 OH Squats (95/65#)
Please note our Holiday Schedule for New Years. New Years Eve- 5:15PM will be CROSSFIT LITE. 7 and 8PM Classes Cancelled (morning classes remain the same)New Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16 NEXT LEVEL CLASS will be
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12.27.15- Barbell Club

Please note our Holiday Schedule for New Years.

New Years Eve- 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Barbell Club 9AM

Warm Up + Mobility

Warm Up Complex: 3 x (3 + 3)

  • Muscle Clean
  • Tall Clean

Complex: 1 Clean + 1 Front Squat + 1 Hang Clean

  • Build to a heavy single of the complex

 

Open Gym 10-12PM

Please note our Holiday Schedule for New Years. New Years Eve- 7 and 8PM Classes Cancelled (morning classes remain the same)New Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16 NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13,
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12.26.15- Endurance Class and Partners

Please note our Holiday Schedule for New Years.

New Years Eve- 7 and 8PM Classes Cancelled (morning classes remain the same)
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Endurance Class 8AM

  • 6x500m Row repeats 
    • Rest 2 minutes between efforts

Today’s Workout- 9 and 10AM

  • Partner alternating every 2 rounds x4
    • 40 Double Unders
    • 20 Jumping Lunges (10 each leg)
    • 10 Shoulder to OH (RX= 115/75#)
Please note our Holiday Schedule for New Years. New Years Eve- 7 and 8PM Classes Cancelled (morning classes remain the same)New Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16 NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13,
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12.25.15- Merry Christmas!

Merry Christmas and Happy Holidays from all of us at CFSE. This is the time of year to reflect on the last 365 days and realize where you were and where you are now. Did you achieve the things you wanted to? Did you check your 2015 goals off? If not, why? With 2016 just around the corner, take some time to make some new goals. Reflect on ones you may not have reached and find a way to make them achievable. It may not have anything to do with the gym, but maybe it is something we can still help you with. 

This is also a time for you guys to tell us what you would like MORE of. Maybe there is some equipment you would like us to look in to getting, or perhaps there aren’t enough 35# Dumbbells during workouts? Whatever it may be, take some time to think about what it is you want from us, but let’s not get too out of hand. 

If you’d like to schedule a time to meet with a coach about your goals, feel free to shoot us any email at any time. We want 2016 to be an epic year for all of us- and it starts with you! 

 

So from all of us at Speakeasy, we wish you and your families a safe and happy holiday! Cheers!

Merry Christmas and Happy Holidays from all of us at CFSE. This is the time of year to reflect on the last 365 days and realize where you were and where you are now. Did you achieve the things you
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12.24.15- Merry Christmas Eve

Please note our Holiday Schedule for Christmas and New Years.

Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Today’s Workout 

“12 Days of Christmas”

  • For Time– Performed JUST like the song (ex: 1, 2+1, 3+2+1, 4+3+2+1….etc.)
    • 1 Rope Climb
    • 200m Run
    • 3 Squat Clean Thrusters (RX=135/95#)
    • 4 Wall Walks
    • 5 Burpees Over the Bar
    • 6 Pull Ups
    • 7 Toes to Bar
    • 8 Front Rack Lunges
    • 9 Wall Balls (20/14#)
    • 10 DB Snatches (RX= 50/30#) (CRX= 70/50#)
    • 11 KB Swings (RX= 70/53#) (CRX= 106/70#)
    • 12 Hang Power Cleans
Please note our Holiday Schedule for Christmas and New Years. Christmas Eve- 8 and 9AM Classes ONLYChristmas Day- CLOSED Resume Regular Schedule Saturday 12/26New Years Eve- 7 and 8PM Classes CancelledNew Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16
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12.23.15- Please Note HOLIDAY Schedule

Please note our Holiday Schedule for Christmas and New Years.

Christmas Eve- 8 and 9AM Classes ONLY
Christmas Day- CLOSED
Resume Regular Schedule Saturday 12/26
New Years Eve- 7 and 8PM Classes Cancelled
New Years Day- Open Gym 12-2PM
Resume Regular Schedule Saturday 1/2/16

NEXT LEVEL CLASS will be cancelled 12/30, 1/4, 1/6, 1/13, 1/15, and 1/18.

Today’s Workout

Speed Ladders (15min)

Conditioning

  • 21-15-9 Reps For Time:
    • Power Snatch (SX= 55/35#) (RX= 95/65#) (CRX= 115/75#)
    • OH Squat
    • Burpee Over Bar
Please note our Holiday Schedule for Christmas and New Years. Christmas Eve- 8 and 9AM Classes ONLYChristmas Day- CLOSED Resume Regular Schedule Saturday 12/26New Years Eve- 7 and 8PM Classes CancelledNew Years Day- Open Gym 12-2PMResume Regular Schedule Saturday 1/2/16
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