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February 2016

2.13.16- Partner Pain Cave

By WODNo Comments

Sign up for the 2016 Reebok CrossFit Open HERE!

  • Log-in/Create an account
  • Register for the 2016 CrossFit Open (upper right hand corner of screen)
  • Enter all information
  • Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
  • Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

  • 4:15pm CrossFit
  • 5:15pm CrossFit Lite
  • 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other option is to complete the workouts Sunday at Open gym. You will be responsible for getting yourself a judge. 

Endurance- 8AM

  • 7 minutes of Burpees to a 6″ target

Rest to recovery

  • 2x 2000m Row at Moderate pace 
    • Rest 3 minutes between 2k’s 

Today’s Workout- 9 and 10AM

  • With a partner complete the following for 2 Rounds (40:00min Time Cap!)
    • 10 Rope climbs
    • 50 Handstand Push Ups
    • 100 Wallballs (20/14#)
    • 200 Calorie Row

Friday- 2.12.16- Oly Friday’s!

By WODNo Comments

Sign up for the 2016 Reebok CrossFit Open HERE!

  • Log-in/Create an account
  • Register for the 2016 CrossFit Open (upper right hand corner of screen)
  • Enter all information
  • Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
  • Done.

REMINDER: 

For the 5 weeks during the CF Open (2/25-3/28), the Friday night schedule will be:

  • 4:15pm CrossFit
  • 5:15pm CrossFit Lite
  • 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other option is to complete the workouts Sunday at Open gym. You will be responsible for getting yourself a judge. 

Today’s Workout

  • 15 minutes to build to a heavy single Snatch
  • 15 minutes to build to a heavy single Clean and Jerk

Week 6 of the cycle! 2 more weeks left! Be sure to attend Barbell Club on Sunday’s at 9am for additional help/work. 

2.11.16- Meathead

By WODNo Comments

Sign up for the 2016 Reebok CrossFit Open HERE!

  • Log-in/Create an account
  • Register for the 2016 CrossFit Open (upper right hand corner of screen)
  • Enter all information
  • Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
  • Done.

Today’s Workout

NOT For Time

  • 10-8-6-4-2
    • Bench Press (AHAP)
  • 2-4-6-8-10
    • Strict Pull up (Weighted if possible)

2.10.16- Open Style Chipper!

By WODNo Comments

Sign up for the 2016 Reebok CrossFit Open HERE!

  • Log-in/Create an account
  • Register for the 2016 CrossFit Open (upper right hand corner of screen)
  • Enter all information
  • Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
  • Done.

Today’s Workout

Warm Up

  • 15 Min of Shoulder and Hip Mobility of your choice

Conditioning

  • For Time:
    • 60 Calorie Row
    • 50 KB Swings (RX= 53/35#) (CRX= 70/53#)
    • 40 Box Jumps (RX= 24/20″) (CRX= 30/24″)
    • 30 Thrusters (RX= 95/65#)
    • 20 Burpees Over the bar

Finisher

  • 2min Couch Stretch each leg

2.9.16- Nutrition Challenge Day 16!

By WODNo Comments

Sign up for the 2016 Reebok CrossFit Open HERE!

  • Log-in/Create an account
  • Register for the 2016 CrossFit Open (upper right hand corner of screen)
  • Enter all information
  • Choose “CROSSFIT SPEAKEASY” as your Affiliate and Team
  • Done.

Today’s Workout

Strength

  • EMOM8:
    • 3 Touch n Go Power cleans at 70% of 1RM

*Stay at 70% for all 8 minutes. You will be increasing this percentage next week!

Conditioning

  • Open Workout 15.3
    • AMRAP14
      • 7 Muscle Ups (SX= 10 Pull-ups + 10 Ring Dips)
      • 50 Wallballs (20/14#)
      • 100 Double Unders

2.8.16- Nutrition Challenge Day 15!

By WODNo Comments
Female CFSE Athlete Tank

Female CFSE Athlete Tank

Men's CFSE Athlete Shirt

Men’s CFSE Athlete Shirt

  • Pre-Order for the first tee-shirt in our 2016 line is up and running! CFSE “ATHLETE” Shirts! Place your order on the whiteboard at the gym OR email info@crossfitspeakeasy.com with size and quantity! Just in time for the 2016 CrossFit Open! 

Today’s Workout

Strength

  • Build to a heavy single of the following complex
    • 3 Push Press + 2 Push Jerks + 1 Split Jerk
    • Then do 95% and 90%

Conditioning

  • Every 3:00 begin a new round for 5 total rounds
    • 10 Shoulder to Overhead (135/95#) (CRX= 15 Reps)
    • 12 Toes to Bar (CRX= 15 Reps)

Score= each round for time

Sunday Update- 2.7.16

By Announcements, WODNo Comments
Female CFSE Athlete Tank

Female CFSE Athlete Tank

Men's CFSE Athlete Shirt

Men’s CFSE Athlete Shirt

  • Pre-Order for the first tee-shirt in our 2016 line is up and running! CFSE “ATHLETE” Shirts! Place your order on the whiteboard at the gym OR email info@crossfitspeakeasy.com with size and quantity! Just in time for the 2016 CrossFit Open! 
  • Super Bowl party TONIGHT at 6PM. Please bring a paleo friendly dish/treat to share. NON-Paleo dishes are also welcome! 

Congratulations to all of our athletes that participated in our first In-House competition yesterday. It is safe to say that it was an unbelievable time with tons of PR’s, jokes, laughs- an all around GREAT time. For those that stopped by to help judge, or just to cheer on your fellow athletes, thank you. Thank you to those who came early to help set up. Thank you to Ashley and Ernie for setting up the awesome scoring system and keeping everyone up to date on their placement. Thank you to Sinko for helping Ashley print/create the scorecards. Thank you to everyone who helped out with workout transitions and cleaning up after every workout. Thank you to all of our members for holding each other to such a high standard. This community has grown so organically, and it is because of each and every one of you. For those that were unable to attend, have no fear! We will definitely be doing more of these throughout the year. Rob and I cannot thank you guys enough for your dedication, loyalty, and passion you have for Speakeasy. Lets continue the energy from yesterday in to tonight at the Super Bowl party and bring it all the way in to next week! Congratulations once again to everyone and a special shoutout to our people on the podium: Ivy, Amelia, and Sarit. Hoyt, Mat, and Dimitri. Awesome job guys! 

The Week Ahead- We are halfway through the nutrition challenge! Stay with it!

Monday- Overhead Complex + Intervals

Tuesday- Power Clean EMOM + Open Workout

Wednesday- Open Style Chipper 

Thursday- Meathead Stuff

Friday- Week 5 of Oly cycle 

Saturday- Endurance + Testing 

Sunday- Barbell Club + Open Gym

Sunday 2.7.16- NC Day 14!

By WODNo Comments
Female CFSE Athlete Tank

Female CFSE Athlete Tank

Men's CFSE Athlete Shirt

Men’s CFSE Athlete Shirt

  • Pre-Order for the first tee-shirt in our 2016 line is up and running! CFSE “ATHLETE” Shirts! Place your order on the whiteboard at the gym OR email info@crossfitspeakeasy.com with size and quantity! Just in time for the 2016 CrossFit Open! 
  • Super Bowl party TONIGHT (2/7) at 6PM. Please bring a paleo friendly dish/treat to share.

Congratulations to all of our athletes that participated in our first In-House competition yesterday. It is safe to say that it was an unbelievable time with tons of PR’s, jokes, laughs- an all around GREAT time. For those that stopped by to help judge, or just to cheer on your fellow athletes, thank you. Thank you to those who came early to help set up. Thank you to Ashley and Ernie for setting up the awesome scoring system and keeping everyone up to date on their placement. Thank you to Sinko for helping Ashley print/create the scorecards. Thank you to everyone who helped out with workout transitions and cleaning up after every workout. Thank you to all of our members for holding each other to such a high standard. This community has grown so organically, and it is because of each and every one of you. For those that were unable to attend, have no fear! We will definitely be doing more of these throughout the year. Rob and I cannot thank you guys enough for your dedication, loyalty, and passion you have for Speakeasy. Lets continue the energy from yesterday in to tonight at the Super Bowl party and bring it all the way in to next week! Congratulations once again to everyone and a special shoutout to our people on the podium: Ivy, Amelia, and Sarit. Hoyt, Mat, and Dimitri. Awesome job guys! 

 

Barbell Club- 9AM

  • Warm Up
    • 3 Rounds
      • 5 Muscle Snatch
      • 5 Tall Snatch
      • 5 OH Squats
      • 5 Sotts Press
  • Complex:
    • Build to a heavy single of the following complex:
      • Segment Snatch + OH Squat
    • Then do 95% and 90% 

Open Gym- 10-12PM

 

2.6.16- In House Competition!

By WODNo Comments
Female CFSE Athlete Tank

Female CFSE Athlete Tank

Men's CFSE Athlete Shirt

Men’s CFSE Athlete Shirt

Pre-Order for the first tee-shirt in our 2016 line is up and running! CFSE “ATHLETE” Shirts! Place your order on the whiteboard at the gym OR email info@crossfitspeakeasy.com with size and quantity! Just in time for the 2016 CrossFit Open! 

First In-House Competition is TODAY! 10:30 at the gym to go over heat assignments, workout standards and judging! Looking forward to seeing some awesome performances! 

  • Super Bowl party TOMORROW night at 6PM. Please bring a paleo friendly dish/treat to share.

Endurance- 8AM

  • For Time
    • 21-18-15-12-9-6-3
      • Calorie Row
      • Burpee over the erg
  • Rest 5 minutes
    • 500m Max effort Row

Today’s Workout- 9AM Only

  • AMRAP15:
    • 20 Bar Facing Burpees
    • 20 OH Squats (RX=75/55) (CRX= 95/65)
    • 20 Pull Ups
    • 20 Bar Facing Burpees
    • 20 OH Squats (RX=95/65) (CRX= 135/95)
    • 20 Chest to Bar Pull Ups
    • 20 Bar Facing Burpees
    • 20 OH Squats (RX=115/75) (CRX= 165/110)
    • MAX Bar Facing Burpees in remaining time

Friday- 2.5.16- NC Day 12!

By WODNo Comments

ANNOUNCEMENTS:

  1. Our first annual IN-HOUSE Comp will be Saturday, February 6th. Sign up on the whiteboard at the gym! Workouts are guaranteed to challenge you, test you, push you, AND get you ready for the 2016 CrossFit Open.
  2. On Superbowl Sunday, please join us for a Paleo Potluck style Super Bowl party at 6PM! Please bring a favorite dish/treat/drink to share.
  3. The CrossFit Open begins February 25th and will run until March 28th. If you are unfamiliar with the CrossFit Open, this is the first stage of the CrossFit Games season. For 5 weeks, CrossFit HQ will test your capacity through 5+ grueling workouts. This is an awesome opportunity to gather our community and push each other to our limits- for some of us, we may find what those limits actually are, and for others, you may surpass all expectations and surprise yourself every week. It is an opportunity to see how far you have come in a year and to see what you may need to work on in the coming year. We will be running these workouts every Friday Night from 6:30PM-9PM aka FRIDAY NIGHT LIGHTS. After 5 weeks of representing your gym, region, age group, etc., only the top 20 male/female athletes from each region will advance to the Regional events. These events are 3 days of grueling workouts for a chance to move on to California for the CrossFit Games. At the Regionals, only the top 5 male/females will advance to the CrossFit Games. To learn more about the CrossFit Open/Regionals/Games, visit: games.crossfit.com for more information! Also use this link to register for the 2016 CrossFit Open. Choose CrossFit Speakeasy as your Affiliate and Team and lets have an awesome 2016 Season!

Today’s Workout

  • 15min to build to a heavy single Snatch
  • 15min to build to a heavy single Clean and Jerk

Week 4 of the cycle!