May 31

Adrenaline Tae Kwon Do coming soon to EST!

"The Chief"

5 Rounds of:

3min AMRAP

3 Power Clean (135#/95#)

6 Push Ups

9 Air Squats

1min Rest between each round

May 27

Fran from CrossFit EST on Vimeo.

Have you checked out our Vimeo Site?

For Time:
21-15-9 

Body weight bench press

Pull ups

May 26

Skill Work

Double Unders

4 x 400m Run

2min Rest Between Sets

May 25

 Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

"Jeremy"

21-15-9

Overhead Squat (95#/65#)

Burpees

May 24

Pose Method

Strength

5x3 Front Squat

Metcon

5 Rounds of:

10 Deadlift (250#/170#)

25 Sit ups

400m Run

May 23

Candice, Chris and Hooker doing Grace from CrossFit EST on Vimeo.

 
"Grace"

30 Clean and Jerks

(135#/95#)

May 19

1 Rep Max Thruster

1 Rep Max Weighted Pull up

May 18

For Time:

1000m Row

25 Sit ups

25 Back Ext

750m Row

25 Sit ups

25 Back Ext

500m Row 

25 Sit ups

25 Back Ext

May 18

Skill Work

Double Unders

5 Rounds of:

5 OHS (135#/95#)

10 Toes To Bar

10 Hang Squat Clean (40# / 25# Dumbbells)

200m Run

May 17

Skill Work

Power Snatch

Metcon

21-15-9

Power Snatch (115# / 80#)

Ring Dip

May 16

Strength

Work up to a heavy single

Hang Squat Clean

Metcon

For Time:

500m Row

15 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

400m Run

May 13

Sorry for the late post. The site has been down.

3-3-3-3-3

Front Squat

On the min., every min., for 10 min.

Do 2 Power Clean and 1 Jerk @ 65%-75% of 1RM

May 12

Active shoulders, tight mid-line and lower body, neutral head

10 Rounds of:

200m Row

5 Handstand Push Ups

1 min. Rest

May 11

21-15-9

Box Jump 

Power Snatch (75#/55#)

Chest to Bar Pull up

May 10

Strength

3-3-3 Press

then,

Metcon

3 Rounds of:

15 Thrusters (95#/65#)

15 Bar Facing Burpees

May 9

In the deadlift set up, your shoulders should be over the bar.

Work up to a heavy single

Deadlift

3 Rounds of:

10 Deadlift (275#/185#)

20 GHD Sit ups

Free Sat 9am Class

In Honor of Navy Seal Lt. Michael Murph 

Honored with a warship bearing his name (HERE)

9am Class

"1/2 Murph"

800m Run

50 Pull ups

100 Push Ups

150 Air Squats

800m Run

Partition the Pull ups, Push Ups and Squats anyway you want. (eg.10 rounds of 5 pull ups, 10 push ups, 15 air squats)

11am Class

"Murph"

1 mile Run

100 Pull ups

200 Push Ups

300 Air Squats

1 mile Run

May 6

Time to start filling in the leader board!

"Jackie"

For Time:

1000m Row

50 Thrusters (45#)

30 Pull ups

April 5

Skill Work 

Skin the Cat

12min AMRAP of:

3 Deadlift (225#155#)

6 Toes To Bar

9 KB Swings (1.5p/1p)

May 4

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

"Griff"

Run 800m

Run 400m Backwards

Run 800m

Run 400m Backwards

May 3

Skill Work

Hang Power Clean

MetCon

7 Rounds of:

10 Ring Row

10 Push Up

10 Broad Jump (5'/4')

May 2

Good times at the EST Grand Opening!!

3 Rounds of:

20 Overhead Lunges (75#/55#)

10 GHD Sit ups

20 SDHP (75#/55#)

Then,

3 x 20 Back Ext.