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