THE BOX IS CLOSED. Intro WOD at Kemang
Today the Simprug box is closed to run an Intro class at Kemang. Please follow us on Twitter and Facebook to find out how it went. “Sevens” AMRAP 7 Minutes 7 Air Squats 7 Burpees
Tomorrow’s WOD moved to Kemang
** FREE INTRO SESSION TOMORROW IS CANCELLED. We will be hosting a Free Intro session and WOD at our new outdoor location in Kemang. CFEQ Simprug will be CLOSED. See you all at Hotel Garden Kemang (on the same street at Umbra or Parc 19) ** Elements Overhead Squat 3×5 Front Squat x 2 x [...]
This is Annie T.
Elements Power Clean 5×3 (add 2.5lbs to last workout) CrossFit Power Snatch 6×2 @ 90 of 2 RM Metcon 9, 7, 5 MU After each set: 21 DU + 150m* *150m is out the gate, turn right, run until end of the road, come back, past the gate until the last lamp post and come [...]
#mobileWOD
DID YOU KNOW? We are going mobile! CrossFit Equator now has a mobile crew that is going around Jakarta running “Free Intro to CrossFit” sessions to offices and corporations to better improve work performance of their staff. If there are interest into continuing, we will offer a 6 months contract that will focus on team [...]
Evil Wheels!
Elements Strict Pull Ups 3 x max reps 50 Evil (Ab) Wheels CrossFit Deadlift 7 RM Weighted Pull Ups 5 RM Metcon 9 – 6 – 3 Push Press 185/135/95 Pull Ups After Each Set 30 DU / 60 SU
WOD IN KEMANG THIS SATURDAY!
Introducing our first outdoor location in Kemang! Join us for a FREE Intro session followed by a workout on this Saturday, May 18th at 8:30am. BRING YOUR FRIENDS AND FAMILY! PLEASE SAVE THE DATE! Our regular Saturday class will be held at Kemang in a joint WOD session. RSVP HERE! Read the full info below: [...]
NEXT WEEK: Combined WOD at CFEQ Outdoor Location in Kemang
** NEXT SATURDAY WE WILL WOD AT OUR NEWEST LOCATION IN KEMANG. PLS CHECK YOUR EMAIL FOR THE FULL INVITE. RSVP HERE! ** Be sure to complete the Superhero Complex (Spiderman Lunge + Superman Hold) to achieve a better position on the bottom of the squats. Especialy on this workout. Teams Of 3, complete the [...]
Power Clean / Snatch
Elements Power Clean 5×3 (add 2.5 lbs to last workout) Strict Chin Ups 3 x max reps CrossFit Power Snatch 2 RM, 2×3@ 90% of 2 RM *2RM Snatch must touch and go DeadLift 50% x 2 x 12 Metcon Complete 4 rounds: 1 Minute – Max Rep Sit Up Med Ball Throws w/ 9kg [...]
CLASS AT 8AM – 10AM ONLY.
** WE WILL ONLY OPEN 8AM – 10AM TODAY. NO EVENING CLASSES ** Metcon On the minute Sprint 70m on the minute for 12 minutes Post fastest sprints and rounds completed to comments. Strength WOD below will follow after the metcon Elements Squat 3×5 (add 5 lbs to last workout) CrossFit Squat 2 sets with [...]
Recovering your Jumping Calves
** TOMORROW, WE WILL ONLY OPEN FROM 8AM – 10AM ** Fix your sore calves from all the jumping: Complete 4 rounds: Each round consists of 6 cycles of the following: DB Hang Power Clean DB Front Squat DB Push Press DB Lunge Right Leg DB Lunge Left Leg *Rest as needed between rounds. *Do [...]
