Good luck to all of our CFSE Athletes competing today at the Asbury Park Summer Games! This event will be held at Convention Hall all day today. Please try your best to come by and support your fellow athletes! Thanks in advanced and good luck again!
Today’s Workout
Strength
- Bench Press 5×5 (Build)
- Perform a max set of strict pull ups between every set
Conditioning
- Alternating rounds with a partner until you BOTH complete 5 rounds:
- 15/12 Calorie Row
- 12 DB Thrusters (50/35#)
- 9 Toes to Bar
Tomorrow (6/24) we have several teams competing at the Asbury Summer Games held at Convention Hall. Class times for Saturday will remain the same with the one exception being that the Competition Class will begin at 6:30AM. We encourage all members to try your best to attend the event and support your fellow Speakeasiers (yes, I just made up that word). Thank you!
Today’s Workout
Strength
- From 0:00-16:00 Find a 3RM Front Squat. Then 95%x3, 90%x3
- From 16:00-21:00 AMRAP
- 10 Push Ups
- 5 Shoulder to OH (155/105#)
- From 21:00-22:00
- Rest
- From 22:00-27:00 AMRAP
- 30 Double Unders
- 3 Ring MU (SX- 6 Ring Dips)
- From 27:00-28:00
- Rest
- From 28:00-32:00 REVERSE Tabata:
- L-Sit Hold
Today’s Workout
Strength
- 1 Rep Max DEADLIFT!
- Do not stress about a true one rep max. If it’s there, go for it. If not, build to a heavy single for the day.
Conditioning
- EMOM16:
- 1- 12/9 Calorie Assault Bike Sprint
- 2- 12 Chest to Bar Pull Ups
- 3- 12 Pistols
- 4- 12 Burpees
After Party
- 3×20 Shoulder Touches (Wall-Facing)
REMINDER- There is no 8am class today.
Conditioning
- For time with a partner
- Part A you go/I go style:
- 21-15-9
- Calorie Assault Bike
- Deadlifts (225/155#)
- Performed:
- P1: 21/21
- P2: 21/21
- P1: 15/15
- P2: 15/15
- …etc.
- 21-15-9
- Part B, divide reps up however team deems necessary:
- 42-30-18
- Thruster (115/75#)
- 12-9-6
- Rope Climb
- 42-30-18
- Part C
- Find a 1RM Power Clean