Archive for June, 2017

6.30.17- Friday

Reminder: Judges meeting tonight at 8pm. Food will be provided!

Today’s Workout

Strength

  • Front Squat- 3RM
    • Then 95%x3, 90%x3

Conditioning

  • 3 Rounds for time, 1 Minute Rest between rounds
    • 24 Calorie Row
    • 12 Toes to Bar
    • 9 Chest to Bar Pull Ups
    • 6 Thrusters 
      • Rd 1: 135/95#
      • Rd 2: 155/105#
      • Rd 3: 185/125#
Reminder: Judges meeting tonight at 8pm. Food will be provided! Today’s Workout Strength Front Squat- 3RM Then 95%x3, 90%x3 Conditioning 3 Rounds for time, 1 Minute Rest between rounds 24 Calorie Row 12 Toes to Bar 9 Chest to Bar Pull
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6.29.17- Thursday

REMINDER: 

2017 Belmar Beatdown Judges meeting #1 will be TOMORROW NIGHT (6/30) at 8PM. Food will be provided!

Today’s Workout

Strength

  • Bench Press- 1RM

Conditioning

  • AMRAP18:
    • 50 Double Unders
    • 40 Wallballs (20/14#)
    • 30 Abmat Sit ups
    • 20 Burpees
    • 1 Rope Climb
REMINDER:  2017 Belmar Beatdown Judges meeting #1 will be TOMORROW NIGHT (6/30) at 8PM. Food will be provided! Today’s Workout Strength Bench Press- 1RM Conditioning AMRAP18: 50 Double Unders 40 Wallballs (20/14#) 30 Abmat Sit ups 20 Burpees 1 Rope
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6.27.17- Tuesday

Today’s Workout

Strength

  • EMOM10:
    • 1 Snatch (Build)

Conditioning

  • Every 2:00 x10
    • 10/8 Calorie Assault Bike Sprint
    • 3 Squat Snatches (135/95#)

After Party

  • 100 Abmat Sit Ups
Today’s Workout Strength EMOM10: 1 Snatch (Build) Conditioning Every 2:00 x10 10/8 Calorie Assault Bike Sprint 3 Squat Snatches (135/95#) After Party 100 Abmat Sit Ups
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6.26.17- Monday

Today’s Workout

Strength

  • EMOM10: 1 Clean and Jerk (Build)

Conditioning

  • For Time:
    • 400m Run
    • 3 Rounds of “Cindy”
    • 400m Run
    • 3 Rounds of “Nate”
    • 400m Run
    • “Grace”
Today’s Workout Strength EMOM10: 1 Clean and Jerk (Build) Conditioning For Time: 400m Run 3 Rounds of “Cindy” 400m Run 3 Rounds of “Nate” 400m Run “Grace”
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6.24.17- AP Summer Games!

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 
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
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6.23.17- Front Squat FriYAY

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
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
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6.22.17- Thursday

Today’s Workout

Strength

  • EMOM20:
    • Odd- 1 Back Squat
    • Even- 1 Power Clean

*Start at about 70-75% of each movement and build over the course of 20 minutes. If you feel like going for a new one rep, go for it. But don’t force it.

Conditioning

  • AMRAP10:
    • 15 Wallballs (20/15#)
    • 10 Box Jumps (24/20″)
Today’s Workout Strength EMOM20: Odd- 1 Back Squat Even- 1 Power Clean *Start at about 70-75% of each movement and build over the course of 20 minutes. If you feel like going for a new one rep, go for it.
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6.20.17- Tuesday

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)
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
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6.19.17- 1 Rep Monday

Today’s Workout

Strength

  • Take 15minutes to build to a heavy single Overhead Squat from the rack

Conditioning

  • 5 Rounds EACH for time
    • 5 Power Snatches (115/75#)
    • 10 OH Lunges
    • 15 Toes to Bar
  • Rest 1 min

After Party

  • 3x
    • :30 Hollow Hold
    • :30 Superman
Today’s Workout Strength Take 15minutes to build to a heavy single Overhead Squat from the rack Conditioning 5 Rounds EACH for time 5 Power Snatches (115/75#) 10 OH Lunges 15 Toes to Bar Rest 1 min After Party 3x :30
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6.17.17- Saturday

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.
  • Part B, divide reps up however team deems necessary:
    • 42-30-18
      • Thruster (115/75#)
    • 12-9-6
      • Rope Climb
  • Part C
    • Find a 1RM Power Clean
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. Part B, divide reps up
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