Call/Text: (772) 285-4317        Info@Crossfitepidemic.com        CFE Facebook Page
Ashley B

Wed Sept 13th

*** Due to Martin County Curfew we will have limited AM hours today**
- 8 & 9am
- All PM classes


Warm Up/Core-
4 Rounds 
20sec V Ups
20sec Jack Knife Sit Ups
20sec Toe Touches
20sec Hollow Hold
- 60sec REST-

WOD-
6min AYCE-
Buy in: 50 Wall Balls
12 Deadlifts 185/135
12 Lateral Bar Burpees

-3min rest-

6min AYCE-
Buy in: 35 Wall Balls
9 Deadlifts 225/155
9 Lateral Bar Burpees

-3min rest -

6min AYCE-
Buy in: 20 Wall Balls
6 Deadlifts 275/185
6 Lateral Bar Burpees

Ashley B

Tuesday Sept 12th

Hours:
8 & 9am
All normal PM
Back to regular schedule tomorrow 


Warm Up-
EMOM x 8:
Odd- 10 Push Press + 10 V Ups
Even- 10 Front Squats + 10 Sit Ups


WOD-
For time-

400m Run 
30 Power Cleans 165/115
400m Run
25 S2OH 165/115
400m Run
20 Front Squats
400m Run
15 Squat Clean Thrusters 165/115

(Rx2 135/85)

Ashley B

HURRICANE UPDATE

Due to Hurricane Irma we will be closed starting for the Thursday PM classes until further notice- please check back here, our facebook page or the class schedule to keep updated on when we will restart classes!

Keep safe!

Ashley B

Thursday Sep 7 (AM CLASSES ONLY)

HURRICANE UPDATE:
Due to Hurricane Irma we will be CLOSING today for the PM Classes until further notice- we will aim to be open for Tuesday depending on the power situation and how bad the storm is. Keep an eye on our Facebook page & class schedule!
**5am class NOW AVAILABLE by sign up only! Make sure to check the class schedule to confirm the class is still on (it will be on if people are signed up by 7pm the night prior)

Warm Up-
3 Rounds (20sec each)
- Lunges
- Sit Up
- HR Push Up
- Bar Hang
       ________________________________
Pick 1:

Strength-
20min:
Lynn
5 Rounds-
Max Rep Bodyweight Bench Press
Max Rep Strict Pull Ups
REST 3:00 btwn rounds
**Must move directly from bench to pull ups***

Endurance-
For Time *20min cap*
40-30-20
Walking Lunges 35/25
Push Ups
Weighted Sit Ups 35/25
Walking Lunges 35/25
Push Ups
Weighted Sit Ups 35/25
Walking Lunges 35/25
Push Ups
Weighted Sit Ups 35/25

WOD-
For Time *12 min cap*
800m Run
30 Kbs 70/55 (Rx2: 55/35)
25 Burpees
20 Squat Clean Thrusters 115/85 (Rx2: 95/65)


Ashley B

Wednesday Sep 6

HURRICANE UPDATE:
Due to Hurricane Irma we will be CLOSING for Thursday PM Classes until further notice- we will aim to be open for Monday depending on the power situation and how bad the storm is. Keep an eye on our Facebook page & class schedule!
**5am class NOW AVAILABLE by sign up only! Make sure to check the class schedule to confirm the class is still on (it will be on if people are signed up by 7pm the night prior)


Warm Up/Midline (14min)
Tabata
8 x Alternating V Ups & Hollow Hold
-1min Rest-
8 x Alternating DB Press & HS Hold (MOD DB OH Hold)
-1min Rest-
8 x Alternating Sit Ups & Ring Plank Hold


WOD (21min)

5min AYCE:
400m Run
100 Dubs/200 singles (Mod 75D/150S)

AYCE Power Snatch 75/55 (+95/65)

-3min Rest-

5min AYCE:
400m Run
75 Dubs/150 Singles (Mod 50D/100S)
AYCE Power Snatch 95/65 (+115/85)

-3min Rest-

5min AYCE:
400m Run
50 Dubs/100 singles (Mod 25D/50S)
AYCE Power Snatch 115/75 (+135/95)

Ashley B

Tuesday Sep 5

Reminders:
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class M-F beings TOMORROW Wed Sep 6th! **SIGN UP by 7pm the night before for class**
-7am Tue & Thur changes to OPEN GYM starting Thurs Sep 7th!

Warm Up-
EMOM x 8
Odd: 7 Kip Swings + 7 Thrusters
Even: 7 Kipping TTB/K2C  + 7 Back Squats
      __________________________________
Pick 1:

Strength (16min)
Back Squat
Work to HS

Endurance (16min)
8 - 2min Rounds:
15/12 cal Row / 12/8 cal Bike / 150m Run
Max Rep DB Power Clean (from floor) & Jerk
       __________________________________
WOD-
For Time *15min cap*
20 Thrusters 95/65
20 Box Jumps Overs 24/20
20 Toes to Bar
200m Run
20 Toes to Bar
20 Box Jump Overs
20 Thrusters

(Rx+ 30 reps of each)

Ashley B

Labor Day- Monday Sep 4th

WOD @ 8am ONLY!

Warm Up-
3 rounds (20sec each)
Air Squats
Sit Up
Push Up
Plank or HS

WOD-
For time *40min cap*
Hotshots 19
6 Rounds:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run


Reminders:
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class M-F beings Wed Sep 6th! **SIGN UP by 7pm the night before for class**
-7am Tue & Thur changes to OPEN GYM starting Thurs Sep 7th!

Ashley B

Sat Sep 2

Reminders:
-Nutrition Challenge Informational Meeting TODAY Sat. Sep 2nd @ 10:15am after class
-Labor Day Mon Sep 4th- 8am ONLY!
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class M-F beings Wed Sep 6th! **SIGN UP by 7pm the night before for class**
-7am Tue & Thur changes to OPEN GYM starting Thurs Sep 7th!


WOD-
30min AYCE:
Teams of 2

50 Push Press 95/65
50 Sit Ups
30 TTB
30 Pistols (Mod L/R = 1 Lunges)
10 Rope Climbs (2:1 Box Rope Pulls)

**While 1 partner is working inside other partner is outside either running 200m OR 100m Sled Pull 45/25 (Depending on # of people in class)**

Ashley B

Friday Sept 1

Reminders:
-Nutrition Challenge Informational Meeting TOMORROW Sat. Sep 2nd @ 10:15am after class
-Labor Day Mon Sep 4th- 8am ONLY!
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class M-F beings Wed Sep 6th! **SIGN UP by 7pm the night before for class**
-7am Tue & Thur changes to OPEN GYM starting Thurs Sep 7th!


Warm Up-
EMOM x 8:
Odd: 150m Run
Even: 12 GM to Back Squat 

WOD-
For Time *30min cap*
400m Run
50 WallBall 20/14# to 10ft
400m Run
35 Deadlift 135/95
400m Run
20 Burpee Box Jump Overs 24/20
400m Run
35 Deadlift 135/95
400m Run
50 Wall Ball 

As teams of 2:
Run together
Double reps

Ashley B

Thursday Aug 31

**Yesterday member informational email & nutrition challenge information was emailed out- if you did not receive it please let us know so we can correct your email on file**

Reminders:
-Nutrition Challenge Informational Meeting Sat. Sep 2nd @ 10:15am after class
-Labor Day Mon Sep 4th- 8am ONLY!
-Nutrition Challenge Beings Tuesday Sep 5th!
-5am Class on M, W, F beings Wed Sep 6th! **SIGN UP by 7pm the night before for class**


Warm Up-
Group Ring Muscle Up Work
(Working from D-A MODs)


Pick 1:

Barbell-
18 min
Work to a HS Clean Style Deadlift
Drop to 85% of HS for 3-5 x 3 Clean Pulls

Endurance-
5 Rounds (18min cap)
Mini "Barbara"
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats
-1min REST-



WOD-
For Time *15min cap*
"Amanda"
9-7-5
Ring Muscle Ups*
Squat Snatch 135/95

**Ring M.Up Mods-
A- Jumping Muscle Up (must have RX Ring Dips)
B- Feet on Box Transition
C- (Dbl reps) Feet on floor transition
D- (Dbl reps) Ring Rows + Ring Dips (band if needed)


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