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Hello Athletes,

 Most of you have seen that we have been growing at CFE. Along with our growth has come new faces , many of which are brand new not only to our box but the CrossFit community. I mention this because our sense of community and drive to help improve not only our fitness but that of our fellow athletes will be called upon in the next couple of weeks. Many of you are now experienced athletes that posses substantial knowledge of technique and form. This is valuable information to those training along side of you. Some of you can remember back to when CFE was comprised entirely of new CrossFitters. Imagine having someone with your current knowledge, training along side of you back then, to give you extra feed back, encouragement or recommendations of what has worked best for them. Experienced athletes can’t take the place of a coach whose sole purpose is to guide you through a WOD, but they can certainly point a new athlete in the right direction. So don’t hold out or be shy. If you see someone new that is unsure of how to do something new to them , tell them what you know. To me this is one of the biggest differences between us and any other large corporation gym. We don’t stay to ourselves on a treadmill listening to Brittany Spears avoiding contact with others (except for Ian). We actively engage each other on how to improve our health and fitness in a commUNITY.  Many of you do this already and you are the reason CFE has the community that it does, THANK YOU!
With that being said, it is equally important for ALL OF US to remember what it feels like to be the last one done. Regardless if you are new therefor you are last, you are the only one doing RX so you are last or your simply taking it slow and steady so you are last, it does not matter. What matters is that we realize that it could easily be us in that position. Let’s not forget the golden rule at CFE. We are to never clean up and put our equipment away until the last athlete completes their WOD. We are a team and we are not officially done until we are all done. So the next time you finish up and you look around to see others still going and or struggling….walk, crawl, roll over to them. Whatever it takes, get over there and cheer them on. You would be amazed at how much that helps when you are ready to throw in the towel! Please remember how important this is and how it has created such a bond between us all! THANK YOU all for making CFE the best commUNITY ever! Big things coming in 2016……

EMOM Homework 6/4/15

Warm Up:

200 meter run

400 meter run

200 meter run

Time yourself – rest 1:1


Set the clock for 59 or 60 minutes

Every other minute on the minute, you will be working on a higher skilled move for Max Effort (ME).

Even minutes = work

Odd minutes = rest

Do whatever progression you are currently at (Examples are given below)

Print this out and write down your times for the runs and the reps you get for each of the rounds below!



0. ME Pull-Ups
1. Rest
2. ME Pull-Ups
3. Rest
4. ME Pull-Ups
5. Rest
6. ME Pull-Ups
7. Rest
8. ME Pull-Ups
9. Rest
10. ME Double Unders
11. Rest
12. ME Double Unders
13. Rest
14. ME Double Unders
15. Rest
16. ME Double Unders
17. Rest
18. ME Double Unders
19. Rest
20. ME Handstand Push-Ups
21. Rest
22. ME Handstand Push-Ups
23. Rest
24. ME Handstand Push-Ups
25. Rest
26. ME Handstand Push-Ups
27. Rest
28. ME Handstand Push-Ups
29. Rest
30. ME Pistols
31. Rest
32. ME Pistols
33. Rest
34. ME Pistols
35. Rest
36. ME Pistols
37. Rest
38. ME Pistols
39. Rest
40. ME Dips
41. Rest
42. ME Dips
43. Rest
44. ME Dips
45. Rest
46. ME Dips
47. Rest
48. ME Dips
49. Rest
50. ME Toe-2-Bar
51. Rest
52. ME Toe-2-Bar
53. Rest
54. ME Toe-2-Bar
55. Rest
56. ME Toe-2-Bar
57. Rest
58. ME Toe-2-Bar
59. Rest



200 meter run

400 meter run

200 meter run

Match or beat your warm up times – rest 1:1


  • Pull-Ups – no bands, create your own bar/height to attain each time
    • Pick your own progression
      • Examples include: holds, negatives, jumping, kipping, butterfly, strict, L-Sit
  • Double Unders
  • Handstand Push-Ups
    • Pick your own progression
      • Examples include: holds, 2 ab mats, 1 ab mat, kippingm strict
  • Pistols
    • Pick your own progression
      • Examples include: heel on 10lb plate, heel on 5lb plate, heel on 2.5lb plate, nothing under heel
      • Get to the spot right before you lose balance and pop up
      • Each minute, try and get slightly lower than the previous one
  • Dips
    • Pick your own progression
      • Example include: dips on boxes, holds on the dip bar, bar dips, ring dips
  • Toe-2-Bar – create your own bar/height to attain each time
    • Get your body in that kipping motion behind the bar

90 Day Challenge Winners!!!

CFE athletes,

Although this is a little bit late, we want to congratulate everyone that completed the “New Year, New You” weight loss challenge.

For those of you that don’t know, the challenge was over a period of 90 days with winners determined by the percent of weight lost.

Sharon Sachse, who lost 9.02% (15.8 lbs) and her husband, Dirk Sachse who lost 6.03% (13.4 lbs) were the GRAND PRIZE WINNERS!! Of the three teams that had 6 individuals per team, team #dropitlikeitshot (Jenn Vanbuskirk (captain), Sharon and Dirk Sachse, Christine Carney, Michael Mai, Jacob Gardner, and Cecile Munnik) were the overall team winners with a combined total of 27.69% loss in body weight!

Overall male and female winner each receive:
· 1 free month at Crossfit Empirical, 3 x 30 min session with Natalie Jones, and a split of champagne
Team winner:
· Each person- Bottle of branched chain amino acids, vitamin D, trail mix in a champagne flute
· For the group- Bottle of champagne to share

Again, congratulations to the winner and everyone that participated.

Jenn, Lisa and Natalie Jones

EMOM Homework

Choose any three days to do these. Log your scores into Wodify on Day 1 and update them on Day 3 retest day


Day 1:


1 set max effort pullups (unbroken…once you drop, the set is over)

1 set max effort ring dips (unbroken…once you drop, the set is over)

1 set max effort pushups (unbroken…once you break, the set is over)

1 set max effort T2B (unbroken…once you drop, the set is over)

1 set max effort abmat situps (unbroken and fast…once you break or slow, the set is over)

1 set max effort double unders (you can have 3 attempts at this)

*these can be done in any order

*you can have 3 attempts for the double unders, but the pullups, ring dips, pushups, t2b, and abmat situps will just be 1 first attempt, so make sure you’re warmed up and ready


Day 2:

Whatever number you got for each movement, do 5 sets of 50%

For example, if your max effort set of pullups was 10, do 5 sets of 5.


Day 3:


1 set max effort pullups (unbroken…once you drop, the set is over)

1 set max effort ring dips (unbroken…once you drop, the set is over)

1 set max effort pushups (unbroken…once you break, the set is over)

1 set max effort T2B (unbroken…once you drop, the set is over)

1 set max effort abmat situps (unbroken and fast…once you break or slow, the set is over)

1 set max effort double unders (you can have 3 attempts at this)

*go through these in the same order as you did on day 1


For the pullups and t2b…if you do not have these yet, do what we do in class…create your own bar/point that you attempt to hit each time. Try to work on getting the movement patterns down.

For the ring dips…if you do not have these yet, jump on the rings and do an isometric hold at the top of the dip position for max effort time in seconds. Try to work on getting comfortable with the unstable position.

For the double unders…if you do not have these yet, or you get only a very small amount on day 1, for day 2, you will reattempt a version of the flight simulator wod (5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 unbroken sets). You will choose a reasonable number. For example, you may want to do 1, 2, 3, 4, 5, 4, 3, 2, 1 or 3, 6, 9, 12, 15, 12, 9, 6, 3. Try and work on stringing them together.




Love, Coach Smalls 🙂

EMOM Open Prep Homework

There have been about 16 different movements featured in Open workouts to date (depending on how you count them). Nine movements have appeared in all four Opens:

  1. Burpees
  2. Doubles unders
  3. Toes-to-bar
  4. Box jumps
  5. Chest-to-bar pull-ups
  6. Muscle-ups
  7. Wall balls
  8. Thrusters
  9. Snatches

Deadlifts, cleans, and shoulder-to-overhead (including push press and jerk) have all appeared in 3/4 of the Opens. Overhead squats have shown up in 2/4. Push-ups, squat cleans, and row for calories have each been included only once. The row was the only new movement seen last year. In 2012 and 2013 there were no new movements (unless you include switching from push press to shoulder-to-overhead).


Warm-Up: Tabata Wall Balls (4 minutes, 8 rounds, 20 seconds on, 10 seconds off)


Strength: Double Death By Thrusters

Minute 1 – 1 Thruster

Minute 2 – 2 Thrusters

Minute 3 – 3 Thrusters

And so on until you can’t complete the designated number of thrusters in that minute

Once you complete this, rest for 2 minutes and then complete it again….but this time, aim for one more full round. For example, if you made it through minute 7 the first go round, aim for completion of minute 8 in this second trial. I’ll recommend doing this with 95/65. If you are doing scaled, reduce weight to what you are comfortable with, such as 75/55.


20 min EMOM Skill Work

Even: Double Unders if you don’t have them. If you have your double unders pretty good (Dawn, Ian, and anyone else who is set on these), then do handstand pushup practice (30 seconds of work, 30 seconds of rest)

Odd: Chest to bar pull-ups if you have regular pull-ups. If you don’t have regular pull-ups and you normally do ring rows, step it up and work on regular pull-ups today (30 seconds of work, 30 seconds of rest)

No set numbers. These are just for increased practice and exposure and also to reduce your fear of doing them in a WOD.

HAVE FUN EMOMers!!!!!!

Why CrossFit Empirical?

Why CrossFit Empirical?

Choosing the right CrossFit Box can be very stressful. Many thoughts and concerns may run through your mind while doing so.

  • Do I go with the cheapest price?
  • Do I go to the BIGGEST facility?
  • Should I stay within a 5 mile radius of my home?
  • What if the people are not friendly?
  • What if they do not have the program I want to follow?
  • What if no one likes me???

Well…..we are here to put all your fears and questions to rest. Our team at CFE has spent countless hours and many years building the perfect community, programming, and facility for ALL to call home. From the moment you step foot into CrossFit Empirical, we want you to feel at ease and comfortable. CFE is a family and ultimately the Box will become your home away from home!

CFE is a 10,000 sq. ft. facility located right in the heart of Fort Lauderdale. It is the only CrossFit box around with 2 SEPARATE free standing facilities designed side by side to cater to all of your CF needs. We are a one stop shop!

The CFE “Main” side is 5000 sq. feet that is fully stocked and loaded with all the equipment you will need to successfully take part in our CrossFit strength & conditioning program. Our fitness program is broad, general and all inclusive. We do not specialize in 1 specific thing. We train to be good at EVERYTHING. The beauty of this program is its universal scalability which makes it perfect for anyone and everyone. It doesn’t matter if you are a grandma, a navy seal, a heart disease patient, or an MMA fighter. We scale load and intensity based on your unique individual needs; we do not change the program.

Located right next to CFE Main side you will find “The Lab”. This is another 5000 sq. foot facility with all the bells and whistles a crossfitter loves to play with. This facility is strictly for Open Gym, specialty classes and our very own Competitors Program. The specialty programs include Striking, EMOM, Bootcamp, Yoga and Olympic weightlifting. As if that wasn’t enough, IF you are the athlete that wants to compete, make it to the CF Games, or simply take it to the next level… then Open Gym or the competitors program in The Lab could be for you. Open Gym is available anytime our main side is open. You are free to take advantage of the extra work that is programmed for you daily or you may choose to follow Outlaw, Misfit, or any other program of your choice. If you are beyond that level and you are amongst the elite athletes that have mastered most skills, the Competitors Program could be for you. You must be ready to make a serious commitment to your training, a big investment of your time and a lot of personal sacrifices. This competitors program is run daily in The Lab from 6-8pm. Please see link for a more detailed description of what this program entails.

We would like to welcome everyone thinking of giving CrossFit a try to stop into CFE and try a FREE class. We pride ourselves in having the most hands on, educated, informed coaches. We have surrounded ourselves with the best TEAM possible. Our #1 goal is to keep you safe while helping each of you achieve your individual goals and dreams. We are very blessed to have the most amazing, giving, kind members that ultimately make CFE the desired community it is. You will never feel like a “stranger” here. Our members create a friendly, welcoming atmosphere making everyone, no matter how new you are, feel like family from day one. We are proud to say CFE has been the product of many friendships, relationships, marriages and even babies!!! Oh, and did we mention the best part? There are no hidden fees. Your membership is ALL INCLUSIVE. There are no silly contracts, no pressure and no hidden agenda. What you see is what you get at CFE.

So, now that you know all about us the choice is yours…Regardless if you choose CFE or another CF facility we are simply happy that you choose CrossFit! Always be smart when making your decisions, do your homework. There are many “IMPOSTERS” out there that will tell you they are a CrossFit gym; they may even have the fancy equipment and use CF methodology. Remember, this is a big commitment and investment you are about to make so protect yourself. Log onto   Headquarters page and always be sure they are an actual affiliate. Just like any major service you purchase, you want to be sure people are licensed and insured. Don’t be fooled! Be sure the coaches are knowledgeable, SAFETY always 1st. If on your first day the 1st thing a coach says to you is “let’s see how heavy you can lift”….RUN, fast! Don’t worry, we will lift very heavy stuff…. eventually. Always remember good form comes before all else. Rome wasn’t built in a day and neither were Jason Khalipa & Annie Thorsidottir!

Now it’s time to ask yourself….Do you choose CFE???