Dec 22 - Jan 2

Here is our upcoming schedule:

Closed next Mon-Wed (12/24-12/26)

Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm

Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm

Closed Sun-Tues (12/30-1/1)

Open for *normal hours Wed (1/2) and on.
*6:30am Class will now start at 6:00am.

I will post WODs in the gym each day we have open gym to give you guys some ideas. I also suggest that you take this time to establish some 1 rep max lifts (Clean and Jerk, Snatch, Back Squat...etc.). This would also be a good time to attempt one of your goals that you set for yourself last year (Fran, Pull Ups, Muscle ups....etc.)

Over eat! Don't over drink! Don't drive if you do drink! Enjoy your holidays and we expect to see you at the gym over the next week!

Dec 21

A1. 5 x 3 Overhead Squat

A2. 1 Minute Rowing 

(Full recovery between sets)

Dec 20

Our schedule for the holidays is as follows:

Closed next Mon-Wed (12/24-12/26)

Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm

Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm

Closed Sun-Tues (12/30-1/1)

Open for normal hours Wed (1/2) and on.

Strength

7 x 1 ME Broad Jump

MetCon

For Time:

10 Power Clean

50 Grasshopper

8 Power Clean

40 Grasshopper

6 Power Clean

30 Grasshopper

4 Power Clean

20 Grasshopper

2 Power Clean

10 Grasshopper

(185#/115#)

Dec 19

Chase the PR machine.

Strength

A1. 5 x 5 Slow Toes To Bar

A2. 5 x 10-15 Hip Extension

MetCon

For Time:

50 Pull Up

75 Push Up

100 Air Squat

Dec 18

Our schedule for the holidays is as follows:
Closed next Mon-Wed (12/24-12/26)
Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm
Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm
Closed Sun-Tues (12/30-1/1)
Open for normal hours Wed (1/2) and on.

Strength

5 x 3 Press (go up from your 5s last week)

MetCon

5 Rounds of:

5 Push Jerk (185#/105#)

20 Lateral Barbell Jumps

Dec 17

Strength

4 x 5 Front Squat (70-80%)

MetCon

15min AMRAP

8 Ring Dip

10 Box Jump (24"/20")

12 OH Lunge (45#/25#)

Dec 14

Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for tonight @ 6pm

1. Snatch @ 155#/105#

2. Muscle Up

3. Handstand Push Up

4. Pistols

5. Ring Dip

6. KB Swing (1.5/1)

7. Box Jump (24"/20")

8. Toes 2 Bar

9. Push Up

10. Lunge

11. Deadlift (155#/105#)

12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Today's Strength WOD is:

3 x 3 Pause Front Squat

3 x 3 Bench Press (Heavy as possible)

3 x 10-20 GHD Sit Up

Dec 13

Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for this Friday @ 6pm

1. Snatch @ 155#/105#

2. Muscle Up

3. Handstand Push Up

4. Pistols

5. Ring Dip

6. KB Swing (1.5/1)

7. Box Jump (24"/20")

8. Toes 2 Bar

9. Push Up

10. Lunge

11. Deadlift (155#/105#)

12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Here is today's WOD:

Strength

3 x ME L-Sit Hold

MetCon

2min Double Under

1min Rest

2min Up Down

1min Rest

2min KB Swing

1min Rest

2min Up Down

1min Rest

2min Double Under

Dec 12

You have heard us talk about controlling your insulin a lot, but there is another hormone you guys want to be conscious of. That is Cortisol. This is the stress hormone. Everyone has felt this hormone before, it is that feeling you get when you lean to far back in your chair and your gut tells you that you are about to die. That is a spike of Cortisol. So yes it is important, but we need to keep it in check.

Cortisol fluctuates through out the day but for the most part it is higher in the morning and lower at night. This is how you want it.

Here are some tips to get this in line.
Go to sleep and wake up around the same time every day. Including weekends.
Don't exercise late at night.
Lower your stress. Sleep, exercise and diet are factors that we can easily control and can alleviate much of the stress on our body.

If you are one of those people that have trouble relaxing in a relaxing atmosphere your Cortisol is probably off. If you have trouble losing that last bit of belly fat and you eat and exercise right, your Cortisol is probably off. If you are sleepy in the morning and energized at night, yep...Cortisol is off. This is treatable and can make a world of difference in your day to day activities. Try it out.....can't hurt!

Strength

5 x 5 Press

MetCon

Option #1:

20min AMRAP

3 Rounds of *Cindy

400m Run

Option #2:

"Cindy"

20min AMRAP

*5 Pull Up - 10 Push Up - 15 Air Squat

Dec 11

Buy 3!

Get your rest on! Your rest days are also recovery days. CrossFit can leave you pretty sore, especially when you first start and your body is adjusting to new movements or movement at all for that matter. Soreness may last up to a few days. This is okay, you will begin to recover faster as you get more fit.

What should I do on my Rest Days?
Sleep! Obviously this should be done everyday. Most of your recover occurs while you are asleep. Do it and do a lot of it to maximize recovery and performance.

Hydrate! Do it and do a lot of it. Water helps flush out lactic acid and other waste that causes soreness. Rehydrating the muscles will also keep inflammation down.

Stretch and Roll Out! Do it and do a lot of it. This will keep blood and nutrients flowing to the muscles which will help them recover.

Strength

5 x 1 Clean Pull + Hang Clean @ 80%

MetCon

EMOM for 10min

2 Hang Power Clean

5 Toes to Bar

12 Days of Christmas WOD this Friday at 6pm. Social Gathering to follow at 7pm.

Dec 10

Strength

4 x 5 Back Squat @ 70-80%

MetCon

21-15-9

SDHP (95#/65#)

KB Swing (1.5/1)

Box Jump (24"/20")

Dec 7

A. 5 x 1 Hang Snatch

B. 3 x 2 High Bar Back Squat @ 75% (Speed)

C. 2min Max Distance Bodyweight Sled Push

*Olympic Lifting Clinic tomorrow morning at 11am. Few spots left.

**12 Days of Christmas WOD next Friday @ 6pm followed by a Social Gathering at 7pm.
***6:30am Class will be moved to 6am in January.

Dec 6

Skill Work

Double Under

MetCon

5 Rounds of:

20 Double Under

7 OHS (95#/65#)

Olympic Lifting Clinic this Saturday @ 11am.

Email me or sign up at the gym.

CMLofland@gmail.com

Dec 5

The Future.

Pricing Update:
We are changing up our prices.
$135 per month for Unlimited Classes.
$100 per month for Military / Fire / PD
If you are currently in our CrossFit Program you will NOT be switched to the new cost but there will be a %10 increase to what you are paying right now come January 1st.
If you have any questions feel free to email mail me - CMLofland@gmail.com

Strength

3 x ME Strict Pull Up

3 x ME Strict Ring Dip

MetCon

3 Rounds of:

30 MB Sit Up Throw

30 Box Jump (24"/20")

Dec 4

Strength

5 x 2 Push Press + 1 Push Jerk

MetCon

For Time:

800m Run

100 Push Ups for Men / 75 Push Ups for Women

800m Run

Dec 3

Strength

5 x 1 Hang Clean + 2 Front Squat

MetCon

3 Rounds of:

1 min ME DB Complex (35#/25#)

30 sec Rest

1 min ME Walking Lunge

30 sec Rest

1 min ME L-Sit Hold

30 sec Rest

Nov 30

Take notes people!

A few of announcements:

• In January our 6:30am class will move to 6:00am.
• Friday, December 14th will be our annual 12 Days of Christmas WOD and Social. WOD starts at 6pm and Social starts right after 7ish.
• Saturday, December 8th we are hosting CJ for another Olympic Lifting Clinic (Snatch / Clean and Jerk). Email me or sign in at the gym (next to whiteboard). CMLofland@gmail.com 
• We will be Closed the Last Week of December for the Christmas Holiday. Check the blog for workout suggestions.

WOD

A. Heavy Single Deadlift

B. EMOM for 10min

3 Deadlift @ 70-75% of HS

Nov 29

For Time:

800m Run

40 Sit Up

40m Broad Jump

600m Run

30 Sit Up

30m Broad Jump

400m Run

20 Sit Up

20m Broad Jump

Nov 28

Strength
7 x 1 Split Jerk

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
12 Toes To Bar
40m Walking Lunge

Nov 27

Strength

5 x 3 Back Squat

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

Nov 26

Skill Work

Double Under

MetCon
"Hope"

3 Rounds of 1min Stations:
Burpee

Power Snatch (75#/55#)

Box Jump (24"/20")

Thruster (75#/55#)

C2B Pull Up

Rest

Nov 23

Do this today or tomorrow.

12 min AMRAP

6 Push Up

9 Sit Up

12 Air Squat

Nov 21

For Time:

1 Mile Run on a Track

Nov 20

10 Min AMRAP

30 Snatch @ 75#/45#
30 Snatch @ 105#/65#

30 Snatch @ 135#/85#

30 Snatch @ 165#/105#

EST will be CLOSED Wed-Sun this week.
Check the blog for workouts to do at home over the break.

Nov 19

"Fran"

21-15-9

Thruster (95#/65#)

Pull up

EST will be CLOSED Wed-Sun of this week.

I will still have workouts posted for you to do at home.

Nov 16

5 Sets of:

2 Hang Clean (Heavy)

3 Wall Climbs

2 x 20m Sled Push

(3-5min Rest between sets)

EST will be Closed next Wed-Sun (11/21-11/25)

Nov 15

Strength

3 x 3 Weighted RingDips

or

3 x ME Ring Dips

MetCon

7 Rounds of:

12 Wall Ball (20#/14#)

9 Toes To Bar

200m Run

(Alt. each run holding a MB.....etc. Round 1 Run with a MB, Round 2 Run without a MB)

Nov 14

British Army Second Lieutenant Ralph Johnson, 24, of South Africa assigned to the Household Calvary Regiment, based in Windsor, England was killed on Aug 1, 2006 in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

"Ralph"

4 Rounds of:

8 Deadlift 250#

16 Burpee

3 Rope Climb (15 Pull Up)

600m Run

Nov 13

Strength

7 x 1 Push Jerk

MetCon

21-18-15-12-9-6-3

SDHP (95#/65#)

Box Jump (24"/20")

Nov. 12

Strength

7 x 1 Power Snatch

MetCon

For Time:

5 Rope Climb (15 Pull Up)

20 Pistol (alt.)

30 KB Snatch

40 Push Up

50 Lunge

100 Air Squat

Nov. 9

"Lynne"

5 Rounds of:

Max Rep Bodyweight Bench Press

Max Rep Pull Up

(3-5min Rest between rounds)

Nov 8

Skill Work
Double Under

MetCon
3 Rounds of:
400m Run
30 Superman
30 Sit Up

Nov 7

Strength

3 x ME Handstand Hold

or

3 x ME HSPU

MetCon

EMOM for 15min

3 Power Clean @ 80-85% of 1RM

3 Burpee

Nov 6

Strength

Heavy Single - Push Press

MetCon

5 Rounds of:

10 Thruster (95#/65#)

10 Pull Up

1 Long Shuttle

Nov 5

Strength

12min to work up to a Heavy Single

Deadlift

(Not a PR)

MetCon

12min AMRAP

6 Deadlift (155#/95#)

9 Push Up

12 Box Jump (24"/20")

Nov 2

A. Heavy Single Snatch

B. 4x1 Snatch @ 80-90% of HS

C. 3 x 2 OHS @ HS

Nov 1

3 Sets of:

1min ME Double Under

Full Recovery

5 Rounds of:
400m Run
15 Toes to Bar
100ft Walking Lunge
1min Rest

Oct 31

Mike Cleans #315

Strength

3 Sets of:

3 x ME Supine Pull Up

3 x ME Ring Push Up

MetCon

7 Min AMRAP

Bear Complex

Rob Orlando doing #200 Bear (CLICK HERE)

NO 6PM Class Tonight!!
HAPPY HALLOWEEN!!

Oct 30

Strength

7 x 1 Split Jerk

MetCon

For Time:

50 Box Jump

40 Sit Up

30 KB Swing

40 Sit Up

50 Box Jump

Oct 29

Strength

5 x 2 Tempo Back Squat (3-2-0)

MetCon

12min AMRAP

3 Power Clean (185#/105#)

6 C2B Pull Up

9 Wall Ball

Oct 26

A. Heavy Single - Clean 

B. 4 Singles @ 80-90% of HS

C1. 3 x 10-20 GHD Sit Ups

C2. 3 x 20 Hip Extension

Oct 25

Can you list why this position great?

For Total Time:

1600m Run

3min Rest

800m Run

2min Rest

400m Run

1min Rest

200m Run

Oct 24

Strength

5 x 3 Deadlift

MetCon

"Karen"

150 Wall Balls

(20#/14#)

Oct 23

 /\The begining of CrossFit for Chase /\                    /\ One Year later /\

EST is starting up a new program called KidsFit. It will be a strength and conditioning program for children between the ages of 6-12. See Chris for more details.

Strength

7 x 1 Power Snatch

MetCon

5 Rounds of:

6 Power Snatch

10 Box Jump

Oct 22

Strength

5 x 2 Front Squat

MetCon

3 Rounds of:

15 Pull Up

40 Wall Walks

20s L Sit

40 Wall Walks

Oct 19

We will be hosting the workout "Grace" (30 Clean & Jerks) this Saturday @ 11am to support Barbells for Boobs. This is a non-profit breast cancer organization. Donations can be made at the event or you can make one now online: 

Click (HERE)

Strength Friday

A1. 5 x 3 Back Squat

A2. 5 x 3 Bench Press

A3. 5 x 3 High Box Jump

Oct 18

We will be hosting the workout "Grace" (30 Clean & Jerks) this Saturday @ 11am to support Barbells for Boobs. This is a non-profit breast cancer organization. Donations can be made at the event or you can make one now online: 

Click (HERE)

WOD
800m Run
50 Double Under
50 Sit Up
600m Run
40 Double Under
40 Sit Up
400m Run
30 Double Under
30 Sit Up
200m Run
20 Double Under
20 Sit Up

Oct 17

Strength

A1. 3 x ME Ring Dip

A2. 3 x ME Supine Ring Row

MetCon

5 Rounds of:

15 HR Push Up

20 Wall Ball

Oct 16

We will be hosting the workout "Grace" (30 Clean & Jerks) this Saturday @ 11am to support Barbells for Boobs. This is a non-profit breast cancer organization. Donations can be made at the event or you can make one now online: 

Click (HERE)

Strength

Heavy Single - Power Clean + Power Jerk

MetCon

3 Round of:

10 Deadlift (225#/155#)

10 Pistols

3min Rest

3 Rounds of:

200m Run

10 L-Pull Up

Oct 15

Strength

5 x 5 Press

MetCon

For Time:

21-15-9

Sumo Deadlift High Pull

Overhead Squat

(95#/65#)

Oct 12

Strength Friday!

A. 7 x 1 Clean & Jerk

B. 5 x 2 Deadlift (Perfect Form)

There will no longer be a Friday 6pm Class.

Oct 11

For Time:

400m Run

40 Box Jump

400m Run

40m Bear Crawl

400m Run

40m Broad Jump

400m Run

40 Toes 2 Bar

*We will no longer have a Friday 6pm Class*

Oct 10

Strength

5 x 2 Push Press

MetCon

"Running Jackie"

1000m Run

50 Thruster (45#/35#)

30 Pull Up

*Friday 6pm Class will be cancelled from here on out*

Oct 9

Strength

5-4-3-2-1

Back Squat

*All of these should be challenging sets

**You will not 1 rep max today.

MetCon

3 Rounds of:

1min AMRAP at each station:

Double Unders

Ring Dip

Sit Up

SDHP (75#/55#)

Oct 8

 "Snatching Chief"

5 Sets of:

3min AMRAP

3 Power Snatch (95#/65#)

6 Push Up

9 Air Squat

Rest 1 min between each set

Oct 5

A. Work Up to a Heavy Single - 3 Position Snatch

B1. 3 x ME Ring Dip

B2. 3 x ME Hip Extension

Oct 4

We will be hosting the benchmark workout "Grace" on Oct 20th at 11am. This is a fundraiser event supporting Barbells For Boobs. It is a non-profit breast cancer organization. See you there.

Click HERE to join our event on Facebook.

For Time:

1 Mile Run

50 Pull Up

800m Run

Oct 3

Check out this old video. One of the first workouts we did at the gym. Pull Up bar wasn't even assembled yet.

Strength

3 x ME Shoulder Touches

or 

3 x ME Wall Walks

MetCon

3 Rounds:

15 Hang Power Clean (135#/95#)

15 Burpee

Oct 2

Strength

7 x 2 High Bar Weighted Lunge

MetCon

50-35-20

Wall Ball

Sit Up

Oct 1

Just a video of some heavy thruster. Don't listen to the coach stumble through trying to explain the thruster. We will take care of that in class.


Strength

1 Rep Max Thruster

MetCon

Master's Chipper 2012 CF Games

For Time:

10 Deadlift (275#/185#)

20 Pull Ups

30 Box Jump 24"/20")

40 KB Swing (1.5/1)

50 Double Unders

40 KB Swing (1.5/1)

30 Box Jump (24"/20")

20 Pull Up

10 Deadlift (275#/185#)

(17min Cap)

Sep 28

Thought this could use a re-post. Funny...yet so true sometimes.

After a little laugh, let's address the "too fast to care" category. 

Yes, sometimes it is just because your mind is somewhere else during your uncomfortable state of high intensity training. That is why we are there to come by and tell you to make corrections. Listen to these corrections and make your best effort to fix them. Will it slow you down some? Probably. That is okay, this is training. Yes, we want you to push yourself, but you have to take the time to do it right. 

The more often you do a movement correct the less time you will have to take setting up for that movement later....muscle memory (familiarity of the movement due to repetition) will take over. That is why you see Ken's Clean and Jerks in Grace all look exactly the same.  He has taken the time to perfect the Clean and Jerk and now he can do a lot of them and do them fast without risk of injury.

Now to address the Strength side. You will have less limitation in the future if you lift as heavy as possible without allowing your form to go away. Check the ego sometimes and let your self train at a lower percentage to help you stay safe and get really strong in "good / strong" positions. Not everyday is a MAX OUT day!! There is a reason it is a max lift and it is because something is starting to give out. Here is what a cycle should look like:

5 x 5 Back Squat - all 5 sets @ 70-80% (ex. 245#) (good form) 

5 x 3 Back Squat - all 5 sets @ 80-87% (ex. 275#) (good form)

5 x 2 Back Squat - all 5 sets @ 87-93% (ex. 300#) (good form)

5 x 1 Back Squat - all 5 sets @ 93-97% (ex. 315#) (good form)

We tell you 1RM Back Squat - Max out (Best form you can do!)

Today's Workout

5 x 1 Clean + 1 Front Squat

or (only if you can't squat clean)

5 x 1 Power Clean + 2 Front Squat

3 x 5 Weighted Hip Extension (Heavy / Challenging)

Sep 27

Strength
A1. 3 x 3 Bench Press
A2. 3 x ME Pull Up

MetCon
4 Rounds of:

400m Run

50 Air Squat

2min Rest

Sep 26

Skill Work

Forward Roll

MetCon

"Adrian"

Seven Rounds (or 20min AMRAP):

3 Forward Rolls

5 Wall Climbs

7 Toes To Bar

9 Box Jump (30"/24")

Sep 25

Strength

5 x 1 Press + 2 Push Press

MetCon

8 Sets of:

20 sec Hang Power Clean

10 sec Rest

20 sec Push Press

10 sec Rest

(115#/75#)

Sep 24

Magnesium is a cofactor in bone formation and increases calcium absorption. So don't focus so much on calcium for stronger bones! Focus more on weight bearing exercise, vitamin D and magnesium to keep bones strong.  

Where can you get magnesium?
Fruits and Veggies. (dark green vegetables)
Supplement (magnesium citrate mixed in water) 

Strength

5 x 3 Back Squat

MetCon

EMOM for 10min
2 Deadlift (Heavy)
5 Burpee

Sep 21

A.7 x 1 Hang Snatch

Or (if you can't squat snatch) do:

A. 7 x 1 Hang Power Snatch + 2 OHS

B. 5 x 2 Snatch Pulls @ 100% of Snatch

Sep 20

"Griff"

For Time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

Sep 19

Strength

3 x 3 Rope Climb

MetCon

4 Rounds of:

10 Push Up

20 Sit Up

10 Box Jump

Whole9 on Alcohol.

Sep 18

Strength

1 Rep Max - Weighted Pull Up

MetCon

For Time:

100 Thruster

(95#/65#)

Sep 17

Can you list all of these Deadlift Faults?

Strength

1RM Push Press

MetCon

"Diane"

21-15-9

Deadlift

Handstand Push Up

Sep 14

Strength

A. Clean - Max

B. 3 x 3 Overhead Squat

Optional Work

(Do this if you took to many rest days this week!)

2k Row

Sep 13

Do work.

4 Set of:

200m Run w/ Plate (45#/25#)

200m Run w/o Plate

Rest

Sep 12

Not an action shot, this is a Maltese and is a static strength hold (like our handstand, plank, L-sit, etc).

Strength

3 x ME Handstand Hold

MetCon

2min Max Box Jump (24"/20")

2min Rest

2min Max Push Up

2min Rest

2min Max KB Swing (1.5/1)

Sep 11

The "Dip" to go overhead.

Strength

4 x 3 Push Press

(1 x 70% / light - 1 x 80% / med - 2 x 90%)

MetCon

10 Min AMRAP

10 OH Lunge (45#/25#)

20 Sit Ups 

Sep 10

Strength

Front Squat - Max

MetCon

3 Rounds of:

15 Chest To Bar Pull Up

20 Burpee

15 SDHP (95#/65#)

Sep 7

A. Heavy Single Clean and Jerk

B. 3 x 3 Clean Pulls @ 105-110% of Clean

C. 10 Rep Max Back Squat Attempt @ 60-70% of BS

Sep 6

Also happens to be the Main Site WOD today....like we are mind readers or something. Compare your Helen to others (HERE).

"Helen"

3 Rounds of:

400m Run

21 KB Swings (1.5/1)

12 Pull Up

Sep 5

" I would rather do burpees than box jumps." - Steven C.

Strength

4 x 2 Front Squat @ 90-95% 1RM

MetCon

"Steven C."

For Time:

50 Burpee Box Jump (24"/20")

Sep 4

Strength

4 x 5 Push Press
(1 x 5 @ 60% / 1 x 5 @ 70% / 2 x 5 @ 80% of 1RM)

MetCon

"EST Test WOD"

For Time:

500m Row

15 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

400m Run

Aug 31

Strength

A. 3 x 3 Back Squat @ 80%

B. 3 x 3 Clean Pulls @ 100% of Clean

C1. 3 x 10-20 GHD Sit Up

C2. 3 x 15-25 Hip Ext.

Aug 30

Strength

5 x 2 Push Jerk

Endurance

2 x 800m Run

(3 min rest between runs)

2 x 1000m Row

(3 min rest between rows)

* Full recovery between run and row*

**Do in any order but runs must be back to back and vice versa**

EST will be CLOSED Monday (9/3)

Aug 29

Similar chipper....but harder.

For Time:

30 Lunge

20 Pull Up

30 Box Jump 20"

20 Ring Dip

30 Knee To Elbow

20 KB Swing

30 Sit Up

20 Superman

30 Wall Ball (20#/14#) 

Aug 28

What is the difference between these front squats? Which is better?

Strength

5 x 3 Front Squat @ 80-85% 1RM

(Same weight as last weeks doubles)

MetCon

3 Rounds of:

15 Thruster (95#/65#)

400m Run

*EST will be Closed Monday Sep 3rd*

Aug 27

This is why we don't sell all those products you guys ask about. We are here to give you the best product we can offer and that is fitness (health). Come and get it!

Strength
Heavy Single
Snatch

MetCon
EMOM for 8min
2 Power Snatch @ 60-70%
5 Pull Up or 2 Muscle Up
(Must do Ring Rows if you do not have a Pull Up unassisted...No bands today)

Aug 24

This is just fun.

A1. 5 x 3 Deadlift (Perfect Form)

A2. 5 x 3 High Box Jump

Aug 23

3 Rounds of:

400m Run

30 Sit Up

400m Run

30 Grasshopper

Aug 22

"Cindy"

20min AMRAP

5 Pull Up

10 Push Up

15 Air Squat

Aug 21

Strength

5 x 2 Front Squat @ 80%

MetCon

"Randy"

75 Snatch

(75#/55#)

Aug 20

Strength

Clean - Heavy Single

MetCon

15min AMRAP

10 KB Swing

10 Box Jump

10 Ring Dip

* Reminder*

- Shirts will be charged to your account today.

- Muscle Up Clinic this Sat @ 11am - $20 for members

Aug 17

A1. 5 x 5 Deadlift

A2. 5 x 5 Bench Press

Aug 16

15min AMRAP

200m Run

40m Broad Jump

200m Run

40m Bear Crawl

Aug 15

Strength

3 x 5 Weighted Pull Up

or 

3 x Max Pull Up

MetCon

3 Rounds of:

21 KB Swing (1.5/1)

30 Sit Up

30 Lunge

Aug 14

Skip to 8:10 to see some Squat Clean Thrusters

Strength

4 x 4 Back Squat

MetCon

For Time:

30 Squat Clean Thruster (135#/95#)

Aug 13

Strength
1-1-1-1-1
Split Jerk

MetCon
4 Rounds of:
20 Jump and Touch (12"/8")
15 Deadlift (185#/115#)
10 Clapping Push Up

Aug 10

Skill / Speed Work
3 x 3-5 Tall Snatch (Light or PVC)

Strength
A1. 4 x 3 Back Squat @ 85% of 1RM
A2. 4 x Max Rep HSPU

Classes are as usual today.

Aug 9

Ken is out today, but you have no excuse. Our friends across the street will be opening up the gym in the morning and I will have the place open all afternoon. So come in and do the workout!!

Endurance

1 Mile Run

Full Recovery

1000m Row

You can choose what order to do these in. My suggestion is, if you want to PR one do that one first.