May 1

Strength

3 x ME Toes to Bar (1 min Rest)

3 x 10 UB Heavy KB Swing (1 min Rest)

MetCon

3 Rounds of:

400m Run

5 High Box Jump

-Full Recovery-

2 min Max Calorie Airdyne

April 30

Thanks to Eatology for coming out last Saturday!!

Strength

3 x 3 Press + 2 Push Press

MetCon

A. 6 x 40yd Sled Pull (Heavy)

B. Tabata Burpee

April 29

Strength
Front Squat - Max

MetCon

3 Rounds of 1 min Stations:

Single Arm (alt.) DB Muscle Snatch

Sit Up

Ring Push Up

Rest

April 26

Eatology will be here hosting a Nutritional Seminar this Saturday (4/27) - 9am-11am.

This event is FREE but you still need to pick up a ticket (Click HERE)

Strength

A. 5 x 1 Clean Pull + Hang Clean & Jerk

B. 4 x 2 Back Squat

April 25

Eatology will be here hosting a Nutritional Seminar this Saturday (4/27) - 9am-11am.

This event is FREE but you still need to pick up a ticket (Click HERE)

Strength

A1. 3 x ME Pull Up

A2. 3 x ME Push Up

MetCon

21-15-9

SDHP (95#/65#)

KB Swing

Box Jump

April 24

Eatology will be here hosting a Nutritional Seminar this Saturday (4/27) - 9am-11am.

This event is FREE but you still need to pick up a ticket (Click HERE)

Skill Work

Pistols

MetCon

A. 30 Pistols AQAP

B. 3 Rounds of:

30 Sit Up

200m Run

30 Grasshopper

200m Run

April 23

Eatology will be here hosting a Nutritional Seminar this Saturday (4/27) - 9am-11am.

This event is FREE but you still need to pick up a ticket (Click HERE)

Strength

4 x 3 Press

MetCon

EMOM for 10 min.

2 Power Clean & Jerk

4 Burpee

April 22

Strength

4 x 2 Front Squat

MetCon

Teams of 2 do 6 Rounds of:

400m Run

10 Front Squat (135/95)

*Alternate each round

**Each person will do a total of 3 rounds

April 19

Strength

A. 5 x 1 Snatch

B. 4 x 3 Back Squat

CompWOD and Social Tonight (4/19) @ 6pm. 
See you there!!

April 18

Strength

A1. 4 x 5e leg KB Weighted Step Ups

A2. 4 x 5-10 Strict Toes To Bar

MetCon

4 Rounds of:

400m Run

10 Burpee

2 min Rest

April 17

Did you work any of part 1 & 2?

Skill Work

Pistols and Double Unders

MetCon

150 KB Swing AQAP

April 16

Strength

4 x 5 Weighted Pull Up

MetCon

For Time:

10 Press

15 OHS

20 Push Press

25 Front Squat

30 Push Jerk

35 Back Squat

(115#/85#)

April 15

Strength

4 x 3 Front Squat

MetCon

Alt. Tabata for 8 min.

Box Jump

Sit Up

April 12

A. 5 x 1 Hang Clean

B. 3 x 5 Back Squat

C. 2 min ME Sit Up

EST is CLOSED this weekend. Go for a jog :)

April 11

We are hosting Eatology April 27th 9am-11am for a Nutritional Seminar

To pick up your FREE tickets to this event (CLICK HERE)

Strength

A1. 3 x 5 Weighted Pull Up

A2. 3 x 5 High Box Jump

MetCon

6 Rounds of:

10 Pull Up

10 Box Jump (24"/20")

EST will be CLOSED this Saturday.

April 10

Pt. 2 of Pistol Progressions. Did you work on Pt.1?

Skill Work

Pistol

MetCon

4 Rounds of:

400m Run

21 Deadlift (135#/95#)

21 HR Push Up

Reminder: EST will be CLOSED this Saturday.

April 9

Strength

3 x 5 Front Squat

MetCon

4 Rounds of:

10 Toes To Bar

20 Superman

30 Air Squat

April 8

Strength

4 x 2 Push Press + 1 Split Jerk

MetCon

Teams of 2 - 6 Rounds of:

200m Run

10 Power Clean & Jerk (135/95)

10 Burpee Lateral Jump Over Barbell

*One person works while one rests. Each person does 3 rounds.

EST will be CLOSED this Sat for all classes and open gym due to hosting Burgener's Olympic Lifting Cert.

April 5

Our friend Dutch doing a Pause Clean at the knee. We are snatching, but you get the idea.

Strength

A. 7 x 1 Pause Snatch (at knee)

B. 3 x BW Sled Push

Tomorrow (4/6) @ 10:30am we host the final Open WOD 13.5. See you there!!

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 4 minutes of:

65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

April 4

Some Pistol Skill Work

Skill Work

3 x ME Double Under

or

3 x 1 min ME Double Under

Endurance

6 x 200m Run (1min Rest)

Cool Down

Foam Roll

Skill of the Month

Pistol

We will do a little work on it like we do each month but start putting in a little bit of your own time on this skill. Show up early, leave late, Saturdays open gym time; use these times to work on some skills. We will give you a skill to focus on each month. If you achieve the skill or already have it, write you name down on the large whiteboard where I will have a section for the skill of the month. 

April 3

Strength

A1. 5 x 1 ME Broad Jump

A2. 5 x 5-10 Strict Toes To Bar

MetCon

"1/2 Jack"

10 min AMRAP

10 Push Press

10 KB Swing

10 Box Jump

April 2

Strength

5 x 1 Power Clean

MetCon

"Power Elizabeth"

21-15-9

Power Clean

Ring Dip