December 2015

Please join us Sunday, Dec. 20th at 11AM with your families for our First Annual CFSE Holiday Ugly Sweater Brunch! The event will be catered, but feel free to bring your favorite holiday dish or dessert. Please RSVP here. We look forward to spending the afternoon with you all!

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Today’s Workout

Strength

• EMOM10: 2 Front Squats (Build)

Conditioning

• Open Workout 15.5
  • For Time (20min Time Cap)
    • 27 Calorie Row
    • 27 Thrusters (RX= 95/65#)
    • 21 Calorie Row
    • 21 Thrusters
    • 15 Calorie Row
    • 15 Thrusters
    • 9 Calorie Row
    • 9 Thrusters

We highly encourage everyone to RX this workout (if you can!) and push yourself to the limit. If you hit the time cap, you hit the time cap. This one is meant to suck. 

In honor of running, a lot, today.

Please spread the word on our Holiday Deals and Discounts. We have something for everyone. Email info@crossfitspeakeasy.com for more info!

• 20% off a month per referral. (EX: Refer 3 people to sign up for a membership at CFSE and receive 20% off your monthly membership for 3 months)
• $50 for First month of CrossFit Lite – Monday/Wednesday/Friday 5:15PM WITH Daycare.
• 2 Weeks of FREE UNLIMITED CrossFit Classes for experienced athletes and beginners. Come see what CFSE is all about. No excuse to not try for 2 free weeks.

Today’s Workout

• For Time (30:00 Minute Time Cap)
  • 400m Run
  • 20 Chest to Bar Pull-ups
  • 400m Run
  • 15 Bar Muscle Ups
  • 400m Run
  • 10 Ring Muscle Ups

*Every time you break, you must do a 200m run. Ex: if you do 10 Chest to bar pull ups and come off the bar, you must do a 200m run. Then if you only do 5 when coming back in, you do ANOTHER 200m run until all 20 reps are complete. Same for Bar/Ring Muscle Ups. Scale appropriately.