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2.9.19- Partner Saturday

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Today’s Workout

With a Partner:

  • AMRAP8, alternating MOVEMENTS:
    • 10 DB Shoulder to OH (2×50#/2×35#)
    • 5 DB Thrusters
    • 10 DB Reverse Lunges
  • Rest 2:00
  • AMRAP8, alternating ROUNDS:
    • 5 Burpee Box Jump Overs (24/20″)
    • 5/3 Strict Pull Ups
  • Rest 2:00
  • Run 1 Mile in 200m increments, alternating with your partner

1.25.19- Friday

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FREE COMMUNITY CLASS EVERY SATURDAY AT 9:30AM. No membership required. No commitment. Come see what we are about!

Today’s Workout (CrossFit + CF LITE)

  • EMOM35:
    • 1- 200m Run
    • 2- 15 Burpees (SX= 10 Reps)
    • 3- 50 Double Unders (SX= :40 of Attempts/Practice)
    • 4- Max Cal Row/Ski
    • 5- REST

1.4.19- FriYAY

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Today’s Workout

Strength

  • Squat Clean 5×2 @ 85%

Conditioning

  • For Time:
    • 15-12-9 Burpees Over Bar
    • 5-4-3 Clean and Jerks (RX 185/125#) (CRX 225/155#)

CrossFit LITE

  • 25 Minutes:
    • 6R/6L SeeSaw Press
      6R/6L Reverse Front Rack Lunges
      6R/6L Renegade Rows
      6 Floor Glute Ham Raises
      :30 Hollow Hold + :30 Arch Hold

11.9.18- Beers and Business Tomorrow!

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Reminder that our first networking event, Beers and Business, will be held tomorrow, 11/10 at CFSE from 6-8pm. We have over 10 businesses (within the gym!) coming to participate. Please show your support by stopping by and chatting with your fellow members about their jobs, hobbies, and passions! We look forward to seeing you!

Today’s Workout

  • 7 Rounds For Time:
    • 10 Front Squats (RX- 155/105) (CRX- Bodyweight)
    • 2 Rope Climbs

Today’s CF Lite Workout

  • 7 Rounds:
    10 Dual DB Deadlifts
    10 Dual DB Front Squats
    1 Rope Climb

11.5.18- Congrats Meg!

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A Congratulations is in order for our very own, Meg Ghaffari, for completing the NYC Marathon! We are so proud of your hard work, dedication to your training program, and obviously beyond proud of you for crossing that finish line!!!

Today’s Workout (CF + CF Lite)

Strength

  • 10-8-6-4-2 Bench Press

Between each set, perform 10 Push Ups + :30 Push up plank hold on the final rep

Conditioning

  • AMRAP16:
    • 400m Run
    • 10 Burpee Box Jump Overs (24/20″)
    • 15 Abmat Sit Ups

8.14.18- Tuesday

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Today’s Workout

Weightlifting

  • EMOM9: 3 Position Power Snatch (building)

Conditioning

  • For Time:
    • 100 Double Unders
    • 75 KB Swings (53/35#)
    • 50 Pistols
    • 25 Burpee Box Jump Overs (24/20″)
    • 5 Rope Climbs (SX= 25 Ring Rows)

CrossFit LITE

  • 2:30 on, 2:30 off x 4 Rounds
    • 10/7 Cal Assault Bike
      10 DB Cleans
      10 DB Thrusters
      10 DB Step Ups
      w/ remaining time max Strict Pullups

11.6.15- Partner Relay

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CrossFit Speakeasy – CrossFit

Front Squat (EMOM10: 2 Front Squats)

Metcon (Time)

Partner Relay, 6 Rounds EACH For Time:

10 Cal Row

8 Thrusters (115/75#)

2 Rope Climbs
You must alternate every 2 rounds.

8.7.15- Tabata this, Tabata that.

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Announcements

  • 5:15AM will be EVERY morning effective THIS week.
  • We will be starting another SQUAT strength cycle NEXT week, so be sure you know your numbers. We will be squatting every Friday and Monday. This upcoming Monday, we will be finding our 5RM backsquat. If you know you will not be here, try to find time during our Open Gym slots to get it in.

Today’s Workout

Strength

  • Tabata: DB Shoulder Press

Conditioning

  • Tabata
    • Row (cals)
    • Burpees

Rest 5 minutes and then repeat.