Thursday, March 31, 2011

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.

Wednesday, March 30, 2011

March 31

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


For Time:
1 Mile Run
2k Row
1 Mile Run

Tuesday, March 29, 2011

March 30

Tony Ruiz Massage Therapy
Click (HERE) to check out his site!

5 Rounds of:
5 Deadlift (275#185#)
10 Burpees


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

Monday, March 28, 2011

March 29

How much Fish Oil should I be taking? 
Click (HERE) for a Fish Oil Calculator

5 Rounds of:
10 Power Snatch (95#/65#)
10 Ring Dips
200m Run

March 28

 Skill Work
Split Jerk

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....)

Thursday, March 24, 2011

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.

Wednesday, March 23, 2011

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...)

Tuesday, March 22, 2011

March 23

5 Rounds of:
7 Deadlift (275#/185#)
30 Air Squats
7 HSPU / 30s Handstand Hold

Monday, March 21, 2011

March 22

Work up to a Heavy 3 Reps:
Back Squat

"Donkey Kong"
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

Friday, March 18, 2011

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.

7 Rounds of:
7 Pull ups
7 Burpees


Sit ups
Back Ext.

Thursday, March 17, 2011

March 17

Work up to a heavy single:
Front Squat

5 Rounds of:
5 Front Squat @ 65%
10 Push Ups
100m Farmer Carry (1.5/1)

Wednesday, March 16, 2011

March 16

Rob Hunter getting his run on!

CrossFit Open WOD 1:
10min AMRAP of:
30 Double Unders
15 Power Snatch (75#/55#)

Monday, March 14, 2011

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 (

March 15

3-3-3-3-3 Shoulder Press

For Time:
Row 1000m
Run 800m
Row 500m
Run 400m
Row 250m
Run 200m

March 14

 3-3-3-3-3 Back Squat

"Power Elizabeth"
Power Cleans (135#/95#)
Ring Dips

Friday, March 11, 2011

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.

3 Rounds of:
400m Run
21 KB Swings (1.5p/1p)
12 Pull ups

Thursday, March 10, 2011

March 11

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

10min AMRAP of:
3 Power Cleans (135#/95#)
6 Toes to Bar

Wednesday, March 9, 2011

March 10

Full Extension and finishing behind the bar.

Skill Work:
Power Snatch

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.

3-3-3-3-3 Shoulder Press
3x15 Back Extension

Monday, March 7, 2011

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

Sunday, March 6, 2011

March 7

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


20min AMRAP (as many rounds as possible) of:
5 Pull ups
10 Push ups
15 Air Squats

Friday, March 4, 2011

March 5

Join us for another Free CrossFit Class at 9AM. 

Work up to a heavy Deadlift (not a 1 rep max)
Alternating Tabata of:
Box Jumps / Step ups
Handstand Push Ups / Handstand Holds

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

10 Rounds of:
2 Squat Cleans @ 85% 1RM
3 Muscle Ups

Thursday, March 3, 2011

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



For time:
Overhead Squats (95#/65#)