Wednesday, February 25, 2015

Feb 26

Strength
A1. 3 x 5-10 Strict Toes to Bar
A2. 3 x 15-25 Hip Ext.

MetCon
400m Run (1:00 Rest)
400m Run (2:00 Rest)
400m Run (3:00 Rest)
400m Run

Tuesday, February 24, 2015

Feb 25

Strength
4 x 3 Power Jerk

MetCon
50 Cal AirDyne or Row
then,
3 Rounds of:
15 Shoulder to Overhead (115/75)
30 Lateral Jumps over Bar

Feb 24

Strength
A1. 3 x 5-10 Strict Pull Up
A2. 3 x 5-10 Strict Ring Dip

MetCon
8:00 AMRAP
15 KB Swing
10 Squat Jump
5 Burpee

EST is OPEN for 12pm / 4:45pm / 6pm Today.

Sunday, February 22, 2015

Feb 23


Strength
Clean - Heavy Single

MetCon
Open WOD 11.3
5:00 AMRAP
Squat Clean
Jerk
(165#/110#)

Thursday, February 19, 2015

Feb 20

The CrossFit OPEN starts next Thursday! We would love to get as much participation as possible! This is a world wide, all inclusive competition. There will be both a scaled and rx'd division. One workout will be announce each week for you to go through and submit. We will do these workouts every Friday and Saturday between Feb 26 - March 30.

Register (HERE)

Tonight is our EST CompWOD and Social Gathering at 6pm!! Come by anytime after 6 if you just want to hang out and socialize. Come by at 6 to get a group workout in. 

Today's Workout
A. 5 x 5 OHS (Med Wt)
B. 7:00 AirDyne (:30 Sprint / :30 Slow Pace)

Wednesday, February 18, 2015

Tuesday, February 17, 2015

Feb 18

Strength
A. 3 x 3 Jerk Step Through
B. 4 x 2 Jerk

MetCon
10 Deadlift 255#/165#
20 Pistol
30 Box Jump Over
20 Pistol
10 Deadlift

CompWOD and Social Gathering this Friday @ 6pm!!