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5.16.19- Thursday

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Today’s Workout

Strength

  • Weighted Strict Pull Up
    • 5-3-3-3-1-1-1-1-1

Conditioning

  • 15/12 Calorie Assault Bike
  • 21-15-9-6-3 Thrusters

Round 1: 75/55#

Round 2: 95/65#

Round 3: 115/75#

Round 4: 135/95#

Round 5: 155/105#

Today’s SWEAT Workout

  • 5x
    • 10 Goblet Squats AHAP
    • 100′ Sled Pull AHAP
    • :30 Wall Sit

5.10.19- Friday

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Today’s CrossFit Workout

Conditioning

  • 2 Rounds For Time (Time Cap= 35:00):
    • 30 Calories AAB
      20 Wallballs (20/14#)
      10 Ring Muscle Ups
      20 Strict Handstand Push Ups
      30 Burpees

Today’s SWEAT Workout

Conditioning

  • AMRAP15:
    • 12/9 Calorie AAB
      19 Wallballs

Go Harder
20/14# WB

After Party

  • 5x
    • 1:00 Plank
    • 1:00 Rest

4.16.19- Tuesday

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Today’s CrossFit Workout

Strength

  • EMOM10
    • 2 Front Squats (building)

Conditioning

  • AMRAP15
    • 500m Run
      20 Front Squats, increasing weight

      • 75/55#
        95/65#
        115/75#
        135/85#
        155/95#
        185/125#

Today’s CrossFit LITE Workout

  • 4 Rounds
    • 500m Run
      25 Pushups
      25 Air Squats
      8R/8L 1-Arm Rows

4.6.19- Partner Saturday

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Today’s Workout

Conditioning

“Panic Breathing”

  • 2 Rounds EACH:
    • 500m-400m-300m-200m-100m Row SPRINT
    • Partner will hold a front rack carry at 135/95# while partner is rowing

*Any time the bar is dropped from the Front Rack, 5 Synchronized burpees

*Rows should be performed at a MERE sub-maximal effort (85-90%)

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