April 1

Pukie The Clown (Have you met him?)

1 RM Overhead Squat

1 RM Weighted Pull up

3x10 GHD Sit ups

3x10 Back Ext.

March 31

Get this book, read it, live it and enjoy a healthy life! (HERE)

"JERRY"

For Time:

1 Mile Run

2k Row

1 Mile Run

March 30

Tony Ruiz Massage Therapy

Click (HERE) to check out his site!

5 Rounds of:

5 Deadlift (275#185#)

10 Burpees

Or

CrossFit Open WOD
15min AMRAP of:
9 Deadlift (155#/100#)
12 Push Ups (Hands release at the bottom)
15 Box Jumps (24"/20")

March 29

How much Fish Oil should I be taking? 

Click (HERE) for a Fish Oil Calculator

WOD

5 Rounds of:

10 Power Snatch (95#/65#)

10 Ring Dips

200m Run

March 28

 Skill Work

Split Jerk

Metcon

For Time:

10-9-8-7-6-5-4-3-2-1 Front Squat (135#/95#)

1-2-3-4-5-6-7-8-9-10 Pull up

Alternating (ex. 10 FS, 1 Pull up, 9 FS, 2 Pull ups....)

March 25

Candice Ruiz killing the Clean / HSPU WOD at last years CF Games!

3-2-2-1-1-1 Bench Press

3-2-2-1-1-1 Overhead Squat

On the min. every min. for 10min:

2 Power Cleans @ 75% of 1RM.

March 24

Pose Technique

3 Rounds of:

200m Run / 400m Run / 600m Run

 1:1 Work to Rest Ratio 

(ex. 200m run in 45sec, rest 45 sec then 400m run, rest 400m time, and so on...)

March 23

Metcon

5 Rounds of:

7 Deadlift (275#/185#)

30 Air Squats

7 HSPU / 30s Handstand Hold

March 22

Strength

Work up to a Heavy 3 Reps:

Back Squat

Metcon

"Donkey Kong"

21-15-9

Burpees

KB Swings (1.5/1)

Box Jumps (24"/20")

March 21

CrossFit EST Benchmark WOD

For Time:

500m Row

15 Pull ups

30 Push Ups

40 Sit Ups

50 Air Squats

400m Run

Free Saturday Class!!

Join EST for another Free CrossFit Class this Saturday at 9AM and every Saturday after that! 10AM Class will be reserved for those competing in the CF Games Open.

March 18

Soft abs and glutes lead to poor, overextended alignment at the top of the swing.

Metcon

7 Rounds of:

7 Pull ups

7 Burpees

then,

Tabata

Sit ups

Back Ext.

March 17

Strength

Work up to a heavy single:

Front Squat

Metcon

5 Rounds of:

5 Front Squat @ 65%

10 Push Ups

100m Farmer Carry (1.5/1)

March 16

Rob Hunter getting his run on!

CrossFit Open WOD 1:

10min AMRAP of:

30 Double Unders

15 Power Snatch (75#/55#)

CrossFit Open

We are registered as an affiliate for the CrossFit open. We will provide the equipment and experienced judges. First workout will be hosted on Wed. at 6pm. If this time doesn't work with your schedule call us and we can schedule a time for a judge to meet with you. 817-281-9300 (cmlofland@gmail.com)

March 15

Strength

3-3-3-3-3 Shoulder Press

Metcon

For Time:

Row 1000m

Run 800m

Row 500m

Run 400m

Row 250m

Run 200m

March 14

Strength:

 3-3-3-3-3 Back Squat

Metcon:

"Power Elizabeth"

21-15-9

Power Cleans (135#/95#)

Ring Dips

March 12 Free Trial Class

Xena keeping an eye on everyone's ROM (Range of Motion)

Saturdays Free Trial Class will be doing classic benchmark workout.

"Helen"

3 Rounds of:

400m Run

21 KB Swings (1.5p/1p)

12 Pull ups

March 11

Ryan destroying "Helen" Who is going to beat his 8:08?...hint hint*

WOD:

10min AMRAP of:

3 Power Cleans (135#/95#)

6 Toes to Bar

March 10

Full Extension and finishing behind the bar.

Skill Work:

Power Snatch

WOD:

5 Rounds of:

6 Power Snatch (135#/95#)

10 Box Jumps (24"/20")

March 9

Jonathan Horton doing an L-sit on.the still rings...rings are turned out, chest open, top of legs are parallel to the ground. That is how it is done. Check out his High bar routine. (HERE)
Sorry for the late post.

WOD:
3-3-3-3-3 Shoulder Press

3x15 Back Extension

March 8

Farmer Ken

Sore from Cindy? Let's work that soreness out with some running.

For Time:

400m Run

50 Sit ups

400m Run

40 Sit ups

400m Run

30 Sit ups

400m Run 

20 Sit ups

400m Run

10 Sit ups

March 7

Big thanks to Parker for building our pull up system. Now let's put it to good use!!

WOD:

"Cindy"

20min AMRAP (as many rounds as possible) of:

5 Pull ups

10 Push ups

15 Air Squats

March 5

Join us for another Free CrossFit Class at 9AM. 

WOD:

Work up to a heavy Deadlift (not a 1 rep max)

then,

Alternating Tabata of:

Box Jumps / Step ups

Handstand Push Ups / Handstand Holds

Stick around and watch the 10AM Rx'd WOD!

WOD:

"Transformers"

10 Rounds of:

2 Squat Cleans @ 85% 1RM

3 Muscle Ups

4 HSPU

March 4th (First Class Workout!!)

Officially Open!!!

Welcome to CrossFit EST. We will now be updating the blog daily with our workouts, info, and events. Sign up now and receive 20% off (for life!!) if you are within our first 20 clients.

Workout of the Day (aka WOD):

1-1-1-1-1-1-1 Hang Power Snatch

Then,

"Jeremy"

For time:

21-15-9

Overhead Squats (95#/65#)

Burpees