Monday, May 30, 2011

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

Thursday, May 26, 2011

May 27


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

Tuesday, May 24, 2011

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

Monday, May 23, 2011

Thursday, May 19, 2011

Wednesday, May 18, 2011

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

Tuesday, May 17, 2011

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

Monday, May 16, 2011

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

Friday, May 13, 2011

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

Wednesday, May 11, 2011

May 12

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

10 Rounds of:
200m Row
5 Handstand Push Ups
1 min. Rest

Tuesday, May 10, 2011

May 11


21-15-9
Box Jump 
Power Snatch (75#/55#)
Chest to Bar Pull up

Monday, May 9, 2011

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

Friday, May 6, 2011

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

Thursday, May 5, 2011

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)

Wednesday, May 4, 2011

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

Monday, May 2, 2011

May 3

Skill Work
Hang Power Clean

MetCon
7 Rounds of:
10 Ring Row
10 Push Up
10 Broad Jump (5'/4')

Sunday, May 1, 2011

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.