All Posts By

Emmy Simpkins

7.2.20- Thursday

By | WOD | No Comments

Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Today’s Workout

Weightlifting

  • 4×10 Front Rack Lunge

Conditioning

  • 21-15-9
    • Deadlift
    • Burpee Box Jump Overs

7.1.20- Wednesday at Speakeasy

By | WOD | No Comments

Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Today’s Workout

Weightlifting

  • EMOM8: 2 Snatches + 1 Overhead Squat
    • Power or Squat
    • Do not exceed 60%

Conditioning

  • 10-9-8-7-6-5-4-3-2-1
    • Hang Power Snatch
      Overhead Squat
      V-Ups (x2)

6.30.20- Tuesday at Speakeasy

By | Uncategorized, WOD | No Comments

Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Conditioning

  • For Time:
    • 1k Run
      50/40 Cal Machine
      250 Double Unders
      50/40 Cal Machine
      1k Run

6.29.20- Monday AT Speakeasy

By | WOD | No Comments

Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Today’s Workout

Strength

  • EMOM8:
    • 2 Cleans (Power or Squat) @ 60%

Conditioning

  • “The Chief”
    • AMRAP3 x5
      • 3 Power Cleans
      • 6 Push Ups
      • 9 Squats
    • Rest 1:00 between rounds

6.22.20- Monday

By | WOD | No Comments

Today’s IN THE PARK Workout

Strength

  • 4 Rounds for Quality:
    • 8R/8L Single Leg Deadlifts
      8R/8L Alt. DB Bench
      :20 Hollow Hold + 10 Hollow Rocks

Conditioning

  • AMRAP10
    • 2, 4, 6, 8, 10, etc…
      Deadlifts
      Burpees Over Bar

6.18.20- Thursday

By | WOD | No Comments

Today’s IN THE PARK Workout

Interval Training

  • 2:30 on, 1:30 off x 5:
    • 100m Sprint
      20 Dual KB Deadlifts
      50m Farmer Carry
      Max Distance Handstand Walk w/ remaining time

Scale will be Quadruped Crawl or Max V-Ups.

6.17.20- Warrior Wednesday

By | WOD | No Comments

Today’s Hero Workout

  • “Mark Whitman”
    • 4 Rounds for Time
      • 15 Dumbbell Thrusters (2×40/20 lb)
      • 50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb)

This Firefighter Hero WOD is dedicated to Mark Whitford, FDNY, Engine 23, who was killed on September 11, 2001.

Firefighter Mark Whitford, 31, called his wife before going into the burning South Tower of the World Trade Center on Sept. 11. A chauffeur for Manhattan’s Engine Co. 23, it was his duty to remain with the truck. But his wife knew he would not stay outside. “I knew he had to do what he was going to do to help people,” said his wife, Renee.

It was his dream to be on a rescue company and on the night of Sept. 10, only hours before the terrorist attacks that leveled the Twin Towers, he was notified of his acceptance to Staten Island’s elite Rescue 5. “He was incredibly happy. That’s why he didn’t stay with the truck. It was in his blood. He was a rescuer,” Mrs. Whitford said.

All six members of Engine Co. 23 remain missing. His brother, Chris, a police officer in Manhattan’s 1st Precinct, spent several days after the tragedy looking for him. The fire truck was discovered. Mr. Whitford’s bunker gear was not on the truck. “That was Mark. He went in all equipped,” Mrs. Whitford said.

In addition to being a firefighter, he was an Army Reserve Captain assigned to Fort Dix. Mr. Whitford was remembered by his family in the following statement: “At age 31 he fully understood and appreciated each precious moment he spent with both family and friends. In his own words, ‘Time does not matter, it is what we do during that time which does.’

He expressed his devotion to live life to its fullest. On Sept. 11 he used the time he had to ensure that others would have this opportunity.” “The biggest thing I’ll remember is he wasn’t just my brother,” said Mr. Whitford’s younger brother, Dennis. “He was my best friend. He helped me out a lot.”

Mr. Whitford leaves behind twin sons, Timothy and Matthew, who are 13 months old.

6.16.20- Tuesday

By | WOD | No Comments

Today’s IN THE PARK Workout

Strength

  • 3 Rounds For Quality:
    • 5R/5L Single Leg Deadlifts
      5R/5L Renegade Rows (no pushup)
      20 Hollow Rocks

Conditioning

  • 10 Rounds:
    • 30 Double Unders
      15 Russian KB Swings
      15 Situps