Sunday, December 29, 2013

Dec 30

Start setting your new fitness goals!

Monday
Strength
5 x 2 Hang Clean

MetCon
"Cindy"
20:00 AMRAP
5 Pull Up 
10 Push Up
15 Air Squat

Tuesday
Run, Bike, or Swim

Wednesday
Rest Day

Thursday
Run, Bike, or Swim

Friday
Strength
5 x 3 Push Press

MetCon
Open WOD 13.4
7:00 AMRAP
3 Clean & Jerk (135#/95#)
3 Toes To Bar
6 C&J
6 T2B
9 C&J
9 T2B
continue the pattern....

Sunday, December 22, 2013

Dec 23

EST is Open Monday, Closed Tue, Wed, Thursday. Open Fri and Saturday.

Monday WOD
Open WOD 12.3
18:00 AMRAP
15 Box Jump (24/20)
12 Push Press (115/75)
9 Toes To Bar

Christmas Eve WOD
Run, Swim, or Bike
or
100 Burpee AQAP

Christmas (Rest)

Thursday WOD
Run, Swim, or Bike
or
Alternating Tabata for 8:00
Squat
Sit Up

Follow up Cardio or Tabata with:
Max Time Plank

Normal class hours on Friday.

Thursday, December 19, 2013

Dec 20

CrossFit Group
Overhead Squat - Heavy Single
Bench Press - Heavy Single
5 x 2 Rope Climb

Weightlifting Group
Snatch 3 x 1 @ 93%
Clean & Jerk @ 87%
Back Squat x 3

Wednesday, December 18, 2013

Dec 19

NRG Games Expo Jan 25th @ Fort Worth Convention Center

CrossFit Group
Skill Work
5 Sets of:
:40 Double Under
:20 Rest

MetCon
20:00 AMRAP
:30 Handstand
:30 L-Sit
:30 Squat Hold
:30 Chin Hang

Weightlifting Group
Clean + Front Squat + Jerk x 1
Push Press x 3
Bent Over Row x 5

Tuesday, December 17, 2013

Dec 18


A. Open WOD 11.3
5:00 AMRAP
(Squat) Clean
Jerk
(165/110)

B. 3 x ME Ring Push Up

C. 2:00 Max Cal AirDyne

Monday, December 16, 2013

Dec 17

CrossFit Group
Strength
Jerk - Heavy Single

MetCon
4 Sets of:
400m Run
20 Burpee
3:00 Rest

Weightlifting Group
Snatch + OHS x 1
Front Squat x 3
Snatch Pull x 2 @ 100%

Sunday, December 15, 2013

Dec 16

Our friends over at Eatology will be giving a Nutrition Seminar at 6pm today! Everyone should come out and take advantage of this awesome opportunity!

Strength
Thruster - Heavy Single

MetCon
"Jackie"
1000m Row
50 Thruster (45/35)
30 Pull Up

Thursday, December 12, 2013

Dec 13

CrossFit Group
A. Snatch Pull + Snatch - Heavy Single
B. 3 x 3 Rope Climb or 3 x 3-5 Muscle Up or 3 x ME Ring Dip
C. 50 UB Wall Ball

Weightlifting Group
A. 3 x 1 Snatch @ 90%
B. 3 x 1 Clean & Jerk @ 85%

12 Days of Christmas WOD and Social tonight (12/13) @ 6pm!
1. Power Clean (205/125)
2. Muscle Up
3. HSPU
4. Broad Jump
5. Pull Up
6, Sit Up
7. Push Up
8. Lunge
9. KB Swing
10. Toes 2 Bar
11. Burpee
12. Box Jump

Bring food and drink of choice!!

Eatology will be here for a Nutritional Seminar and WOD next Monday @ 6pm!

Wednesday, December 11, 2013

Dec 12

CrossFit Group
A. 7 x 1 Broad Jump
B. 3 sets of:
2:00 Double Under
2:00 Rest
2:00 Sit Up
2:00 Rest

Weightlifting Group
A. Hang Clean x 2
B. Front Squat x 4
C. Pause Clean Pull (Knee) x 3

Come join us for our Annual 12 Days of Christmas WOD and Social Gathering this Friday @ 6pm!
Sign up sheet for food is in the gym!!
Here is a sneak peek at the WOD (it is done like the song, 1,2-1,3-2-1,4-3-2-1 and so on).

1. Power Clean (205/125)
2. Muscle Up
3. HSPU
4. Broad Jump
5. Pull Up
6. Sit Up
7. Push Up
8. Lunges
9. KB Swing
10. Toes 2 Bar
11. Burpee
12. Box Jump

Tuesday, December 10, 2013

Dec 11

CrossFit Group
A1. 3 x ME Pull Up
A2. 3 x ME Clapping Push Up
B. Max Rep Bodyweight Front Squat
C. 50 Cal AirDyne AQAP

This Friday @ 6pm we will be hosting our Annual EST 12 Days of Christmas WOD and Social Gather. We look forward to seeing you there!

Monday, December 9, 2013

Dec 10

CrossFit Group
Strength
3 x 5 Back Squat

MetCon
EMOM for 10:00
2 Power Clean 
5 Toes To Bar

Weightlifting Group
Hip Snatch x 3
Hang Snatch x 2
Snatch x 1

Sunday, December 8, 2013

Dec 9

EST will be closed for the 6am class but open for all other classes.

Strength
Heavy Single - Jerk

MetCon
"Jack"
20:00 AMRAP
10 Push Press (115#/75#)
10 KB Swing (1.5/1)
10 Box Jump (24"/20")

Thursday, December 5, 2013

Dec 6

All Classes are CLOSED Friday (Dec 6) due to weather in the morning and attending the American Open in the afternoon. Take a rest day, stretch, foam roll, and make healthy food choices. Keep your activity inside and outside the gym productive.

Wednesday, December 4, 2013

Dec 5

CrossFit Group
Strength
A1. 3 x ME HSPU
A2. 3 x ME Strict Pull Up

MetCon
15:00 AMRAP
20 Push Up
50 Air Squat

Weightlifting Group
Power Clean + Clean x 2 + 1
Back Squat x 3
Clean Pull x 3 @ 100%

No 4:45pm Class this Friday.
American Open this weekend @ the Dallas Westin.

Tuesday, December 3, 2013

Dec 4

Strength
5 x 1 Hang Clean

MetCon
10:00 AMRAP
5 Deadlift (275/185)
10 Grasshopper (L+R=1)

If you did not receive an email from me today then I don't have your email address! Email me so I have your contact information and I can keep everyone up to date on current EST events.

Monday, December 2, 2013

Dec 3

CrossFit Group
Strength
A1. 3 x ME Ring Push Up
A2. 3 x ME Toes To Bar

MetCon
21-15-9
Box Jump
KB Swing
Burpee

Weightlifting Group
Snatch Pull + Hang Snatch x 3 + 1
Max Rep Front Squat @ C&J Max
3 x 6 High Box Jump

Closed for 4:45pm class this Friday for the American Open.

Sunday, December 1, 2013

Dec 2

The American Open Weightlifting Meet is this weekend!
Dallas Westin North Friday, Saturday & Sunday.
Coach Chris will be lifting Friday evening @ 6pm. There will be no 4:45 or 6:00pm classes this Friday due to this. Come on out and see some of the best lifters in the world and show your support for the Texas Barbell Club!

Strength
3 x 5 Push Press

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Tuesday, November 26, 2013

Nov 27

We are CLOSED until Saturday. We are so thankful for everyone that is and has been a part of EST. We have some big plans for the future and look forward to growing with you guys. Have a great Thanksgiving and we will see you all Saturday morning.

In your house WOD:
3 sets of:
1:00 ME Push Up
1:00 ME Sit Up
1:00 ME Air Squat
1:00 Rest

Monday, November 25, 2013

Nov 26

NRG Games Expo Jan 25th!

Strength
Snatch - Max

MetCon
Open WOD 11.1
10:00 AMRAP
30 Double Under
10 Power Snatch (75/55)

EST will be CLOSED Wed-Fri.
We will be OPEN for our normal schedule Saturday.

Sunday, November 24, 2013

Nov 25

Brahmas Military Night this Wednesday

Strength
Clean & Jerk - Max

Test WOD
500m Row
40 Air Squats
30 Sit Up
20 Push Up
10 Pull Up

Keep an eye on our Facebook Page for updates on cancelled classes due to weather.

Thursday, November 21, 2013

Nov. 22

CrossFit Group
5 x 1 Jerk
3 x 3 Press
2 x 30 UB Wall Ball

Weightlifting Group
Power Snatch + OHS x 1 + 2
Power Clean + Power Jerk x 3
Back Squat x Max Rep of Clean PR

Wednesday, November 20, 2013

Nov 21

CrossFit Group
A. EMOM for 5:00
25 Double Under or :40s ME Double Under

B. EMOM for 7:00
10-15 Burpee

C. Tabata AirDyne or Row

Weighlifting Group
Clean x 2
Jerk x 2
Clean Pull w/ 5 sec descent x 3

Tuesday, November 19, 2013

Nov 20

Strength
4 x 1 Power Clean + 1 Hang Clean

MetCon
3 Rounds of:
7 Hang Power Clean (155/105)
7 Box Jump (30"/24")

Monday, November 18, 2013

Nov 19

EST Athletes

CrossFit Group
Strength
A1. 3 x ME Toes To Bar
A2. 3 x 20 Hip Ext.

MetCon
60 KB Swing
50 Push Up
40 Sit Up
30 DB Lunge
20 Ring Dip

Weightlifting Group
Snatch x 2
Press x 3
Front Squat x 3

Sunday, November 17, 2013

Nov 18

Strength
Thruster - Heavy Single

MetCon
"Fran"
21-15-9
Thrusters (95/65)
Pull Up

Thursday, November 14, 2013

Nov 15

CrossFit Group
A. 3 x 5 Bench Press
B. 3 x 10 Speed Back Squat
C. 1:00 ME Sit Up

Weightlifting Group
A. Hip Snatch x 1
B. Hang Snatch x1
C. Back Squat x 3

Wednesday, November 13, 2013

Nov 14

Jason killing WOD 2# last weekend!

CrossFit Group
Strength
A1. 3 x L-Hang
A2. 3 x 5e Leg Low Step Up

MetCon
6 Rounds of:
10 KB Swing
10 Burpee

Weightlifting Group
A. Pause Clean x 2
B. Push Press x 3
C. Clean Pull + Hang Pull x 1 + 2

Monday, November 11, 2013

Nov 12

Mike Price competing at The Athlete Event.

CrossFit Group
Skill Work
10:00 of Gymnastics Work

MetCon
Tabata
Pull Up
Push Up
Sit Up
Squat

Weightlifting Group
Pause Snatch x 2
Press x 4
Front Squat x 4

Nov 11

Strength
4 x 1 Clean Pull + 1 Clean

MetCon
Death by Clean & Jerk
(135/95)

Thursday, November 7, 2013

Nov 8

CrossFit Group
5 x 1 Jerk
3 x ME Pull Up
2 x 25 GHD Sit Up

Weightlifting Group
Clean Pull + Clean x 2 + 1
Jerk Dips x 6
Low Step Up x 5e Leg

Wednesday, November 6, 2013

Nov 7

CrossFit Group
Skill Work
3 x 1:00 ME Double Under (1:00)

Endurance
1 x 800m Run (3:00)
2 x 600m Run (2:00)
2 x 400m Run (1:30)
3 x 200m Run (1:00)

Weightlifting Group
Jerk Step Through x 3
Jerk x 2
Pause Snatch Pull x 3

EST will be CLOSED this Saturday (11/9).
We will be out at The Athlete Events followed by a get together over at Ken and Ava's.

Tuesday, November 5, 2013

Nov 6

Strength
4 x 3 Front Squat

MetCon
7 Rounds of:
10 Ring Dip 
10 Box Jump

EST will be CLOSED this Saturday (11/9). 
We will be out at The Athlete Events in Fort Worth. Please come on by and support our competitors. 
We will be having an after party over at Ken and Ava's.

Monday, November 4, 2013

Nov 5

CrossFit Group
Strength
3 x ME Ring Row
3 x 15 Heavy KB Swing

MetCon
5 Rounds of:
5 HSPU
10 Toes To Bar
20 Air Squat

Weightlifting Group
Hang Snatch + Snatch x 1 + 1
Press x 5
Back Squat x 5

Sunday, November 3, 2013

Nov 4

Strength
Hang Snatch - Heavy Single

MetCon
"Randy"
75 Power Snatch
(75/55)

Friday, November 1, 2013

Nov 1

CrossFit Group
4 x 2 Back Squat @ 90%
3 x 3e Arm Turkish Get Up
3 x 25 UB Wall Ball

Weightlifting Group
Snatch Pull Under x 5
Front Squat x 1 + Jerk x 1
Snatch Grip RDL x 4

Wednesday, October 30, 2013

Oct 31

CrossFit Group
Strength
3 x ME Handstand Push Up
3 x 1-3 Rope Climb

MetCon
12:00 AMRAP
15 Push Up
15 KB Swing
:30 L-Sit

Weightlifting Group
Clean x 2
Push Press x 3
Clean Pull x 5 w/ 5 sec descent

Tuesday, October 29, 2013

Oct 30

Strength
5 x 1 Hang Clean

MetCon
For Time:
30 Hang Power Clean (135/95)
30 Toes To Bar
30 Broad Jump (6'/4')


Monday, October 28, 2013

Oct 29

CrossFit Group
Strength
3 x ME Ring Dip

MetCon
3 Sets of:
20 Pull Up
50 Double Under
800m Run
2:00 Rest

Weightlifting Group
Snatch x 3
Press x 5
Front Squat x 5
(Work up to heavy sets of the specified reps)

Sunday, October 27, 2013

Oct 28

"Fight Gone Bad"

3 Rounds of:
1:00 each station
1. Wall Ball (20/14)
2. SDHP (75/55)
3. Box Jump (20")
4. Push Press (75/55)
5. Row

Rest 1:00 after each round

Wednesday, October 23, 2013

Oct 24

CrossFit Group
Strength
3 x ME Handstand Push Up

MetCon
4 Sets of:
400m Run
25 Push Up
2:00 Rest

Weightlifting Group
Rest or do CrossFit WOD

Tuesday, October 22, 2013

Oct 23

Barbells for Boobs (Grace) / Halloween WOD this Saturday @ 10:30am.
Costume is optional (highly recommended).

Ava will also be providing Flu Shots Saturday @ 10am.
Please sign in if you are interested so she can make sure she brings enough shots for everyone.
Thank you Ava!!!

Strength
7 x 1 Jerk

MetCon
21-15-9
Box Jump (24/20)
Power Snatch (75/55)
C2B Pull Up

Monday, October 21, 2013

Oct 22

CrossFit Group
Strength
A1. 3 x ME Ring Dip
A2. 3 x ME Toes to Bar

MetCon
5 Rounds of:
21 Thruster (75/55)
21 Double Under

Weightlifting Group
Rest or do CrossFit WOD

Sunday, October 20, 2013

Oct 21

Strength
Power Clean - Heavy Single

MetCon
5 Rounds of:
5 Deadlift (275/185)
10 Burpee

Thursday, October 17, 2013

Oct 18

CrossFit Group
A. 3 x 6 Press
B. 3 x 10 Wt Step Up
C. 35 GHD Sit Up

Weightlifting Group
Back Squat - Max

Wednesday, October 16, 2013

Oct 17

CrossFit Group
Strength
A1. 3 x 1:00 Handstand 
A2. 3 x 10 Strict To Toes 2 Bar

MetCon
5 Sets of:
20yd Forward Sled Pull
20yd Backward Sled Pull
40yd Sprint

Weightlifting Group
Clean and Jerk - Max
Clean - Max

Tuesday, October 15, 2013

Oct 16

Strength
4 x 1 Power Clean + 2 Front Squat

MetCon
50 HR Push Up
75 Sit Up
100 Air Squat

Cash Out 
2:00 Max Cal AirDyne

Monday, October 14, 2013

Oct 15

CrossFit Group
Strength
A1. 3 x 10-15 Strict Pull Up
A2. 3 x 10-15 Strict Ring Dip

MetCon
21-15-9
KB Swing
Box Jump
Burpee

Weightlifting Group
Snatch - Max
Front Squat - Heavy Single


Sunday, October 13, 2013

Oct 14

Strength
Heavy Single - Overhead Squat

MetCon
5 Rounds of:
400m Run
15 Overhead Squat
(95/65)

Friday, October 11, 2013

Oct 11

CrossFit Group
4 Sets of:
10 Bench Press
5 Weighted Pull Up

Weightlifting Group
3 x 1 Snatch @ 80-90%
3 x 1 Clean & Jerk @ 80-90%
Heavy Single - Front Squat

Wednesday, October 9, 2013

Oct 10

CrossFit Group
Skill Work
EMOM for 5:00
25 Double Under

MetCon
4 Rounds of:
400m Run
50 Air Squat

Weightlifting Group
4 x 1 Power Clean + Clean
3 x 3 Power Jerk
3 x 5 RDL

Tuesday, October 8, 2013

Oct 9

Strength
Heavy Single - Hang Snatch

MetCon
3 Rounds of:
10 Power Snatch (135/95)
15 C2B Pull Up

Monday, October 7, 2013

Oct 8

CrossFit Group
Strength
Jerk - Heavy Single

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
15 Box Jump
12 Toes To Bar

Weightlifting Group
4 x 1 Power Snatch + Snatch
4 x 1 Rack Jerk
3 x 3 Back Squat (Same weight as last weeks doubles)

Sunday, October 6, 2013

Oct 7

Strength
Clean - Heavy Single

MetCon
"Elizabeth"
21-15-9
Clean (135/95)
Ring Dip

Thursday, October 3, 2013

Oct 4

CrossFit Group
5-5-5 Press
3-3-3 Push Press
1-1-1 Jerk

Weightlifting Group
3 x 2 Pause Jerk
3 x 1 Jerk
3 x 10 Bent Over Row

Wednesday, October 2, 2013

Oct 3

CrossFit Group
Skill Work
Rope Climb / Pull Up

Strength
3 x 3 Rope Climb

MetCon
5 Rounds of:
400m run
15 Toes To Bar
50ft Walking Lunge
1:00 Rest

Weightlifting Group
A. 4 x 3-Position Clean
(Hip / Knee / Floor)
B. 3 x 2 Front Squat @ 1RM Clean
C. 3 x 3 Pause below knee Clean Pull

Tuesday, October 1, 2013

Oct 2

This was before EST was open for business.


Skill Work
Pistol

MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
15 Burpee

Monday, September 30, 2013

Oct 1

CrossFit Group
Strength
3 x ME Strict Pull Up

MetCon
10:00 AMRAP
30 Air Squat
30 Sit Up
200m Run

Weightlifting Group
A. 4 x 3-Position Snatch
(Hip, Knee, Floor)
B. 3 x 3 Snatch Push Press
C. 3 x 2 Back Squat

Sunday, September 29, 2013

Sep 30

2013 Athlete Events (Nov 9th) will be a fun and laid back competition with our friend gym CrossFit Iron Horse. Registration opens today (9/30) at 11am. Spots are limited. You can also purchase a T-Shirt for the event (regardless if you compete or not) at the Registration Site. Click HERE to register and/or buy a T-Shirt. (Be sure to email me you T-Shirt size after purchase)

Skill Work
Double Unders

MetCon
"Diane" 
21-15-9
Deadlift (225/155)
Handstand Push Up

Thursday, September 26, 2013

Sep 27

CrossFit Group
A. 5 Rep Max - Front Squat
B.3 x 10e arm DB Row
C. 3 x 20 UB Wall Ball

Weightlifting Group
1 Rep Max Hang Snatch
1 Rep Max Hang Clean

Wednesday, September 25, 2013

Sep 26

CrossFit Group
Strength
3 x ME HSPU

MetCon
400m Run

5 Rounds of:
5 C2B Pull Up
7 HR Push Up
9 Box Jump

400m Run

5 Rounds of:
5 C2B Pull Up
7 HR Push Up
9 Box Jump

400m Run

Weightlifting Group
A. 4 x 2 Clea + 1 Jerk
B. 3 x 3 Push Press
C. 3 x 3 Deadlift

Come by this Saturday @ 10am for CJ's Olympic Lifting Seminar.
Get comfortable and more efficient at Snatch and Clean & Jerk.
Sign up is on the large whiteboard. Space is limited.

Tuesday, September 24, 2013

Sep 25

Strength - CF
5 RM Touch and Go Power Clean

Strength - WL
5 RM Press

MetCon
EMOM for 10:00
10 KB Swing
1 Shuttle Run

CJ will be here this Sat at 10am for another Olympic Weightlifting Clinic.
Come work on getting more efficient and comfortable with the Snatch and Clean & Jerk.
Sign Up is on the board and space is limited.

Monday, September 23, 2013

Sep 24

Everyone was killing PR's this past weekend!

CrossFit Group
Strength
5 Rep Max Press

MetCon
5 Rounds of:
20 OH Lunge (45/25)
15 Burpee

Weightlifting Group
A. 4 x 2 Snatch Pull + 1 Snatch
B. 3 x 3 Snatch Press
C. 4 x 2 Pause Snatch

Sunday, September 22, 2013

Sep 23

Skill Work
Muscle Up / Pull Up

MetCon
"Nasty Girls"
3 Rounds of:
50 Air Squat
7 Muscle Up
10 Hang Power Clean
(135/95)

Thursday, September 19, 2013

Sep 20

Take today off if you are lifting on Saturday during our In-House Weightlifting Social. 

For those of you that won't be here Saturday Morning (lame) do:
A. Snatch - Heavy Single
B. 3 x 3 Back Squat

In-House Weightlifting Social starts at 10:30am this Saturday!
Get here early so we can go over how to warm up. Also, think about what weight you want to start at for each lift (Snatch / Clean&Jerk). This should be a weight you can for sure make yet heavy enough to work up towards a PR attempt within the next 2 lifts.

Wednesday, September 18, 2013

Sep 19

CrossFit Group
Skill Work
Double Under

MetCon
"Annie"
50-40-30-20-10
Double Under
Sit Up

Weightlifting Group
A. 4 x 1 Snatch @ 70-80%
B. 4 x 1 Power Clean + Jerk @ 70%
C. 3 x 3 Front Squat @ 70%

Tuesday, September 17, 2013

Sep 18

Strength - CF
4 z 1 Clean & Jerk up to 90%

Strength - WL
3 x 5-10 Strict Pull Up
3 x 3-10 L Hang to Toes to Bar

MetCon
21-15-9
Power Clean (135/95)
Clapping Push Up

Monday, September 16, 2013

Sep 17

CrossFit Group
Strength
A1. 3 x 5-10 Strict Pull Up
A2. 3 x 5-10 L-Hang Toes to Bar

MetCon
5 Rounds of:
400m Run
20 KB Swing
2:00 Rest

Weightlifting Group
A. 3 x Snatch Opener
B. 3 x Clean & Jerk Opener

This Saturday is our In-House...laid back....semi-competitive Olympic Lifting Meet @ 10:30am
This will be 3 attempts at a Max Snatch and 3 attempts at a Max Clean & Jerk

Sunday, September 15, 2013

Thursday, September 12, 2013

Sep 13

CompWOD and Social Tonight @ 6pm!

CrossFit Group
A. Snatch - Heavy Single
B. 4 x 2 Back Squat @ 85%

Weightlifting Group
A. 4 x 1 Snatch Balance
B. 4 x 2 Front Squat
C. 3 x 5 RDL

Wednesday, September 11, 2013

Sep 12

CrossFit Group
Strength
A1. 3 x 1:00 L-Hang
A2. 3 x 1:00 Plank

MetCon
800m Run
30 HSPU
800m Run

Weightlifting Group
A.4 x 1 Clean & Jerk up to 90%
B. 4 x 1 Pause Jerk
C. 3 x 4 Back Squat

Tuesday, September 10, 2013

Sep 11

Strength - CF
5 x Clean Pull + Hang Clean + Front Squat
(Heavy as possible)

Strength - WL
3 x 15 Heavy KB Swing
3 x 10 Toes To Bar

MetCon
For Time:
15-12-9
Hang Power Clean (155/105)
Burpee


Monday, September 9, 2013

Sep 10


CrossFit Group
Skill Work
EMOM for 5:00
30 Double Under

MetCon
5 Rounds of:
200m Run
10 DB Snatch
10 Box Jump

Weightlifting Group
A. 4 x 1 Snatch up to 95%
B. 3 x 3 Snatch Push Press
C. 3 x 3 Snatch Pull Pause Bellow Knee

Sunday, September 8, 2013

Thursday, September 5, 2013

Sep 6

CrossFit Group
A. 3 x 3 Front Squat
B. 3 x 10 (5 each arm) Turkish Get Up
C. 3 x 30 Hip Ext.

Weightlifting Group
A. 3 x 3 Snatch Pull Under
B. 3 x 2 Front Squat + 1 Jerk
C. 1 x 10, 1 x 8, 1 x 6 BB Row

Wednesday, September 4, 2013

Sep 5

CrossFit Group
Strength
3 x 3 Deadlift @ 80-85% (Med-Heavy)

MetCon
3 Rounds of:
400m Run
15 Broad Jump (6'/4')

Weightlifting Group
A. 4 x 1 Pause Clean @ Knee
B. 4 x 1 Jerk w/ 3 sec hold in split
C. 3 x 5 Push Press

Tuesday, September 3, 2013

Sep 4

CrossFit Group
Strength
A1. 3 x 5-10 Strict Pull Up
A2. 3 x 10 Strict Toes to Bar

MetCon
3 Rounds of:
35 Push Up
35 Sit Up

Weightlifting Group
A. 4 x 2 Pause Snatch
B. 3 x 4 Back Squat
C. 3 x 5 Snatch Pull w/ 5 sec descent

Monday, September 2, 2013

Sep 3

"DT"
5 Rounds of:
12 Deadlift 
9 Hang Power Clean
6 Jerk
(155/105)

Thursday, August 29, 2013

Aug 30


CrossFit Group
EMOM for 5:00
3 Back Squat @ 80%
Rest
EMOM for 5:00
10 Push Up
Rest
EMOM for 5:00
2 Deadlift @ 80%

Weightlifting Group
A. 4 x 1 Snatch Balance
B. 4 x 2 Front Squat
C. 3 x 5 Clean Grip RDL

Wednesday, August 28, 2013

Aug 29

V-Ups

CrossFit Group
Skill Work
EMOM for 5:00
20 Double Under

MetCon
For Time:
20 Toes 2 Bar
10 Box Jump
20 Knees To Elbow
10 Box Jump
20 V-Ups
10 Box Jump
20 Sit Up

Weightlifting Group
A. 3 x 3 Jerk Step Through
B. 4 x 1 Clean up to 85%
C. 3 x 5 Back Squat

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am
6 Rounds of:
30 Squats
19 Power Clean (135/95)
7 Strict Pull Ups
400m Run

Tuesday, August 27, 2013

Aug 28

Strength - CF
4 x 2 Power Clean

Strength - WL
A1. 3 x ME Ring Push Up
A2. 3 x 10 GHD Sit Up

MetCon
5 Rounds of:
200m Run
10 Thruster (105/75)

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am
6 Rounds of:
30 Squats
19 Power Clean (135/95)
7 Strict Pull Ups
400m Run

For more info on the Hotshots 19 click (HERE)

Monday, August 26, 2013

Aug 27

Chris L. is now featured in Breaking Muscle daily.
Check it out, follow, and comment (HERE)

CrossFit Group
Strength
5 x 1 Snatch

MetCon
15 Burpee
100 KB Swing*
15 Burpee

*5 Burpee every time you have to set down the KB.

Weightlifting Group
4 x 1 Snatch up to 90% - No Max!
3 x 3 Snatch Push Press
3 x 3 Snatch Pull w/ pause bellow the knee

Sunday, August 25, 2013

Aug 26

"Josh"
For Time:
21 OHS
42 Pull Up
15 OHS
30 Pull Up
9 OHS
18 Pull Up
(95/65)

Or

"Mini Josh"
21-15-9
OHS
Pull Up
(95/65)

Thursday, August 22, 2013

Aug 23

CrossFit Group
A. 5 x 2 Clean + 1 Jerk
B. 3 x 5 Clean Pull w/ 5 sec descent
C. 2 x 25 GHD Sit Up

Weightlifting Group
A. 3 x 3 Power Snatch + 1 OHS
B. 3 x 3 Front Squat + 1 Jerk
C. 3 x 6 BB Rows

Wednesday, August 21, 2013

Aug 22


CrossFit Group
Strength
5 x 2 Broad Jump

MetCon
10:00 AMRAP
200m Run
15 Pull up

Weightlifting Group
4 x 2 Pause Clean (at knee)
4 x 2 Pause Jerk
3 x 3 Push Press

Tuesday, August 20, 2013

Aug 21

Strength
5 x 1 Pause Jerk

MetCon
3 Rounds of:
6 (Squat) Clean (185/125)
9 Burpee

*Reminder the term "Clean" means you will squat the weight. The term "Power Clean" means you will not squat the weight.

Monday, August 19, 2013

Aug 20

CrossFit Group
Strength
4 x 2 Back Squat

MetCon
3 Sets of 1:00 Stations
L-Sit
KB Swing
Sit Up
Air Squat

Weightlifting Group
A. 4 x 3 Pause (at Knee) Snatch
B. 3 x 5 Back Squat
C. 3 x 5 Snatch Pull w/ 5 sec descent

Aug 19

Strength
Weighted Pull Up - Max

MetCon
"Jack"
20:00 AMRAP
10 Push Press (115/75)
10 KB Swing (1.5/1)
10 Box Jump (24/20)

Thursday, August 15, 2013

Aug 16


CrossFit Group
A. 5 x 1 Hang Snatch + OHS
B. 3 x 10-15 GHD Sit Up

Weightlifting Group
Snatch - Max
Clean & Jerk - Max
This will be the last short cycle. Next cycle will be an 8wk cycle that will work on strength building an full lifts.

Wednesday, August 14, 2013

Aug 15

Ken C. 310# Front Squat PR

CrossFit Group
Strength
A1. 3 x ME Ring Push Up
A2. 3 x 20 Hip Ext.

MetCon
7 Rounds of:
7 Burpee
7 K2E

Weightlifting Group
A. 4 x 1 Snatch Pull Under
B. 3 x 3 Jerk Step Thru
C. 4 x 1 Power Clean + Power Jerk @ 70-80%

Tuesday, August 13, 2013

Aug 14

Justin Front Squat 325#

Strength - CF
5 x 5 Touch and Go Power Clean
(Heavy as Possible)

Strength - WL
Same thing at about 50% of 1RM

MetCon
2 Rounds of:
30 Thruster (95/55)
30 Deadlift (185/105)

Monday, August 12, 2013

Aug 13

Seth Back Squat 320# - PR

CrossFit Group
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Cash Out
3 sets of:
1:00 Plank
1:00 Rest

Weightlifting Group
A. Front Squat - Max
or if you did that Monday
A. Deadlift - Max
B. 4 x 1 Power Snatch + 1 OHS @ 60-70%
C. 3 x 5 High Box Jump

Sunday, August 11, 2013

Aug 12

Strength
Front Squat - Max

MetCon
3 Rounds of:
10 Power Snatch (105/75)
10 Burpee

Thursday, August 8, 2013

Aug 9

Meeting at EST to head over there between 4-4:30pm.

CrossFit Group
A. 5 x 1 Overhead Squat
B. 20 Turkish Get Ups - alternating
C. 500m Row

Weightlifting Group
A. 4 x 1 Snatch Pull + Snatch
B. 3 x 2 Between Grip Rack Jerk
C. 2 x 2 Back Squat


Wednesday, August 7, 2013

Aug 8

Hope to see you there!! 
We will meet up at the gym to head over there at 4:30pm.

CrossFit Group
Strength
3 x 10 Strict Toes to Bar
3 x 15 Heavy KB Swing

MetCon
3 Rounds of:
400m Run
15 Burpee
400m Run
3:00 Rest

Weightlifting Group
A. 4 x 2 Clean
B. 3 x 2 Clean Pull w/ 2 sec pause at knee
C. 3 x 6 Bent Over Row

Tuesday, August 6, 2013

Aug 7

Strength - CF
5 x 3 Push Press + 1 Push Jerk

Strength - WL
A1. 3 x ME Ring Row
A2. 3 x 20 Back Ext.

MetCon
4 Rounds of:
5 Clean and Jerk (185/125)
5 Muscle Up or 10 Pull Up