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

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.

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.

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

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

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")

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

Nov 18

Strength

Thruster - Heavy Single

MetCon

"Fran"

21-15-9

Thrusters (95/65)

Pull Up

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

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

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)

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

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.

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.

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

Nov 4

Strength

Hang Snatch - Heavy Single

MetCon

"Randy"

75 Power Snatch

(75/55)

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