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....

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.

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

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

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

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%

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

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!

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

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!

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

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")

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.

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.

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.

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.

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