Dec 30

Strength

Clean and Jerk - Max

MetCon

3 Rounds of:

10 Power Clean & Jerk (135/95)

10 Burpee Lateral Jump Over Bar

EST will be CLOSED Wed-Fri. We will open for regular Sat hours.

Dec 29

Jonathan rocking an epic Santa suit at the Holiday WOD and Social!

Strength

Snatch - Max

MetCon

10:00 AMRAP

3 Wall Climb

5 Shoot Through

7 Up Down

We will be CLOSED Wed-Fri this week. Open for regular hours on Saturday.

Dec 22

Thanks to everyone that joined the 12 Days of Christmas WOD and Social on Friday! We had a great time and are incredibly thankful to have such a great community at our gym!

Monday

Strength

Press - Max

MetCon

"Fran"

21-15-9

Thruster (95/65)

Pull Up

Tuesday

Strength

5 x 1 Power Clean

MetCon

Teams of 2

100 Power Clean (135/95)

EST will be CLOSED Wed-Fri. We will be OPEN for regular hours on Saturday.

Dec 19

Tonight is our Holiday WOD at 6pm and Social Gathering right after!

Today's Workout

A1. 3 x 6e Leg Wt Step Up

A2. 3 x 15 Push Up

A3. 3 x 3-5 Chin Up Negative

B. 1000m Row

Holiday WOD at 6pm

Ken's 12 Days of Christmas WOD!

Dec 18

Holiday WOD and Social this Friday at 6pm!!

Strength

3 x 6 Back Squat

MetCon

Teams of 2

10 Alt. Sets of:

20 Cal AirDyne

Cash Out

3 x 25 Hip Ext.

Dec 17

Tell us what you are bringing to the Holiday Party this Friday. There is a list started on the large whiteboard.

Agility

7 x Box to Box Jump + Short Shuttle

MetCon

12:00 AMRAP

5 Walk Out

10 KB Swing

15 Sit Up

Dec 16

Strength

Clean - Heavy Single

MetCon

3 Rounds of:

10 Heavy Thruster

10 C2B Pull Up

Dec 15

This Friday is our Holiday WOD and Social @ 6pm!

Strength

Push Press - Max

MetCon

10:00 AMRAP

5e Arm KB Clean & Jerk

10 V-Up

Dec 12

A. 3 x 3 OHS

B. 3 x 3 Deadlift

C. 75 Cal AirDyne/Row

Dec 11

Strength

7 x 1 ME Broad Jump

MetCon

4 x 400m Run (2:00 Rest)

Cash Out:

4 Min Clock Running:

1:00 Front Plank

1:00 Side Plank

1:00 Side Plank

1:00 Front Plank

Dec 10

EST Holiday WOD and Social Friday Dec 19th @ 6pm

Strength

A1. 3 x ME Handstand Hold (2:00 Max)

A2, 3 x 20 Hip Ext.

MetCon

3 Rounds of:

15 Power Clean (155/105)

25 Push Up

Dec 9

Strength

3 x 5 Front Squat

MetCon

15:00 AMRAP

5 C2B Pull Up

10 Sit Up

15 Goblet Squat

Dec 7

Christina taking EST to the summit of Gros Piton!

Strength

4 x 3 Press

MetCon

Teams of 2:

100 KB Swing

100 Burpee

Dec 5

A1. 3 x 5 Press (1:00 Rest)

A2. 3 x ME Ring Row (1:00 Rest)

B1. 3 x 15 UB Wall Ball (1:00 Rest)

B2. 3 x 10 Fast Burpees (1:00 Rest)

Dec 4

Kent killing some weighted push ups.

Strength

Hang Clean - Heavy Single

MetCon

4 Rounds of:

10 Front Squat 

10 Toes To Bar

10 Jerk

(155/105)

Dec 3

Strength

A1. 4 x 10 BB Ab Rollout

A2. 4 x 10e Single Leg Deadlift

MetCon

5 Rounds of:

15 KB Swing (1.5/1)

10 Broad Jump (4'/6')

Dec 2

Mike competing at the Athlete Events!

Strength

3 x 6 Back Squat

MetCon

EMOM for 12:00

Evens: 5 L-Pull Up

Odds: 10 Push Up (Tight Body)

Cash Out

50 Cal AQAP Row or Airdyne

Dec 1

Lindsay after killing WOD 2 at the Athlete Events.

Strength

4 x 3 Push Press

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

Nov 25

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

20 Toes To Bar

10 Clean & Jerk (135/95)

Nov 21

EST will be CLOSED on Saturday for the Athlete Events.

Rest if you are Competing on Saturday!

3 RM Hang Power Clean

60s Max Front Squat at HPC 3RM

3 x 10 Bench Press

Nov 20

Last Day to sign up for the Athlete Events! Register (HERE) as a competitor, volunteer, or judge.

We will be CLOSED on Saturday to support our fellow EST'ers at the Athlete Events. We would love for you to come out and cheer them on. The venue is at: 205 S Calhoun, Fort Worth 76104.

Strength

A1. 3 x 10 Heavy KB Swing

A2. 3 x 5 High Box Jump

MetCon

4 Rounds of:

10 DB Push Jerk

10 DB Bent Over Row

10 Burpee

Nov 19

Strength

3 x ME HSPU

MetCon

5 Rounds of:

10 Ring Dip

15 V-Up

20 Air Squat

Nov 18

Strength

3 x 6 Back Squat

MetCon

5 Rounds of:

3 Deadlift (275/185)

10 Pull Up

Nov 17

Athlete Events is this Saturday! Sign up to compete, volunteer, or judge (HERE)

Event Address: 205 S Calhoun, Fort Worth TX 76104

Strength

4 x 3 Press

MetCon

EMOM for 5:00

3 Hang Clean

Rest 3:00

EMOM for 5:00

5 Hang Power Clean

Nov 14

A. 3 x 5 Hip Snatch (light)

B. 3 x 3 OHS

C1. 3 x 10 DB Lateral Raise

C2. 3 x 10e Russian Twist

Nov 13

Strength

3 x 5 Clean Pull with 7s Descent

MetCon

4 Sets of:

10 Hang Power Clean (135/95)

10 Tuck Jump

1:00 Rest

Nov 12

Strength

3 Sets of:

1:00 L-Sit

1:00 Rest

1:00 Stomach to Wall Handstand

1:00 Rest

MetCon

Alt Tabata for 8:00:

Jumping Lunge

Push Up

Nov 11

Strength

3 x 6 Back Squat

MetCon

EMOM for 10:00

1 Clean at 80% (Med-Heavy)

3 Strict Pull Up

Nov 10

Strength

4 x 4 Push Press

MetCon

3 Rounds of:

400m Run

20 Alt. DB Snatch

Nov 7

5 x 1 Power Snatch + 3 OHS

3 x 5 Sumo Deadlift

50 Wall Ball AQAP

Nov 6

Strength

A1. 3 x ME Toes To Bar

A2. 3 x 20-30 Back Ext (Hips on GHD Pads)

MetCon

3 Rounds of:

20 Up Down

20 KB Swing

Nov 5

Register for Athlete Events!

Click HERE to Register

Skill Work

Headstand and Handstand

MetCon

12:00 AMRAP

200m Run

3 Wall Climb

3-5 Strict Chin Ups

Nov 4

2008 Games Final WOD

Strength

3 x 5 Back Squat

MetCon

2008 CF Games Final WOD

30 *Clean & Jerk @ 155#/105#

*Squat each Rep

Nov 3

Strength

4 x 4 Press

MetCon

50 DB Push Up + Renegade Row

Oct 31

That is Lydia Valentin with at 147kg (~323lb) Clean and Jerk.

Happy Halloween!
Don't eat too much candy!

3 x 3 Jerk (Light-Med)

4 x 1 Clean & Jerk

3 x 10 Jumping Back Squat

Oct 30

Strength

3 x 5 Front Squat

MetCon

21-15-9

Power Snatch (115/75)

Toes To Bar

Oct 29

Lights are back on!

Strength

A1. 3 x 10e Single Arm KB Swing

A2. 3 x 1:00e Side Plank

MetCon

40 Pull Up

200m Run

40 Push Up

200m Run

40 Sit Up

200m Run

40 Squat 

200m Run

Oct 28

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x 6e Single Leg Step Up

MetCon

21-15-9

Hang Power Clean

Jerk

(135/95)

Oct 27

Coach Candice Deadlifting 360# x 5 Reps

Strength

4 x 5 Push Press

MetCon

200m Farmer Carry

30 BW Back Squat

200m Farmer Carry

Oct 24

A. 4 x 1 Snatch Balance + 2 OHS (Light)

B. 1 RM Hang Clean

C. 10:00 Slow Pace AirDyne or Row

Oct 23

Strength

A1. 3 x 10-20 Ring Dip

A2. 3 x 10-20 Ring Row

A3. 3 x 10e Side MB Twist and Throw

MetCon

6 Rounds of:

200m Run

7 Burpee 

Oct 22

Athlete Events Registration Opens Today! Register (HERE)

Strength

5-3-3-2 Back Squat

MetCon

6:00 AMRAP

Bear Complex (135/95)

Oct 21

Strength

A1. 3 x 15 Heavy KB Swing

A2. 3 x 5 High Box Jump (Safely - No Max)

MetCon

3 Rounds of:

1:00 Toes To Bar

1:00 Rest

1:00 Push Up

1:00 Rest

Oct 20

Strength

4 x 3 Press

MetCon

3 Rounds of:

400m Run

21 Thruster (75/55)

2:00 Rest

Oct 17

The Athlete Events is returning this year. Fun filled competition with our friend gym CrossFit Iron Horse. November 22nd! More info to come.

5-5-5 Press

3-3-3 Push Press

1-1-1 Jerk

Oct 16

Skill Work

Rope Climb and Pull Ups

*Bring long socks or pants for Rope Climbs

Strength

3 x 3 Rope Climb

MetCon

4 Rounds of:

400m Run

15 Toes to Bar

50ft Walking Lunge

1:00 Rest

Oct 15

Skill Work

Pistol

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

Oct 14

Strength

3 x ME Strict Pull Up

MetCon

10:00 AMRAP

30 Air Squat

30 Sit Up

200m Run

Oct 13

Skill Work

Kipping HSPU

MetCon

"Diane"

21-15-9

Deadlift (225/155)

HSPU

Oct 10

A. 5 x 1 Hang Snatch + 1 OHS

B. 3 x 10-15 GHD Sit Up

Oct 8

Strength

5 x 5 Touch and Go Power Clean

MetCon

For Time:

30 Thrusters

30 Toes To Bar

Oct 7

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Cash Out

3 Sets of:

1:00 Plank

1:00 Rest

Oct 6

Coach Ken and Tony giving blood at our annual health fair.

Strength

Front Squat - Heavy Single

MetCon

21-15-9

Power Snatch (105/75)

Burpee

Oct 3

A. 5 x 1 Overhead Squat

B. 20 Turkish Get Up

C. 3 x 15-25 Hip Ext.

Oct 1

Strength

5 x 3 Push Press + 1 Push Jerk

MetCon

5 Rounds of:

5 Clean & Jerk (185/125)

5 Muscle Up or 10 Pull Up

Sep 30

September has been a great month for PRs!!

Strength

3 x ME Ring Dip

3 x 3 High Box Jump

MetCon

8:00 Alt. Tabata

KB Swing

Sit Up

Sep 29

Strength

4 x 3 Back Squat

MetCon

3 Rounds of:
400m Run

21 Hang Power Snatch (75/55)

12 C2B Pull Up

Sep 25

Strength

3 x 1:00 Handstand

3 x 1:00 L-Sit

MetCon

12:00 AMRAP

2 Muscle Up

3 Wall Climb

6 Up-Downs

Sep 24

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

400m Run

20 Deadlift (145/100)

20 Push Up

10 Deadlift 

10 Push Up

Sep 23

Strength

3 x 5 WT Pull Up

MetCon

10:00 AMRAP

10 OH Lunge (45/25)

10 K2E

Sep 22

Strength

4 x 2 Clean

MetCon

Team of 2 - 15:00 AMRAP

3 Power Clean (185/125)

7 Box Jump (24/20)

Sep 19

A. OHS - Max

B. 3 x 3 OHS @ 70%

C1. 3 x Alt Front Rack Lunge (:30 Rest)

C2. 3 x 10 Burpee (:30 Rest)

Sep 18

A. Max Vertical Jump

B. 1 Mile Run

C. 500m Row

D. 50 Wall Ball AQAP

Sep 17

Strength

Max Rep Pull Up

then,

3 x 15 Supine Ring Row

3 x 10 Half Moon

MetCon

EMOM for 12:00

3 Box Jump - High

5 Toes To Bar

Sep 16

Amy with an easy 155# PR Front Squat

Strength

Clean & Jerk - Max

MetCon

Grace

30 Clean & Jerk (135/95)

Sep 15

Filthy 50 going down to celebrate Ken's 50th Birthday.

Strength

Front Squat - Max

MetCon

3 Rounds of:

400m Run

21 HR Push Up

21 KB Swing

Sep 12

We will be doing a Birthday WOD for Coach Ken at 4:45 then heading over to Keith and Lindsay's place for our Social Gathering. Bring something to throw on the grill and your bathing suit if you plan to swim (which we encourage!)

A1. 3 x 5 Wt Pull Up

A2. 3 x 5 Wt Ring Dip

B. 3 x 3e Turkish Get Up

C. 1:00 Max Cal AirDyne Sprint

Sep 11

Strength

3 x 3 Press + 2 Push Press

MetCon

4 Rounds of:

400m Run

50 Air Squat

Sep 10

Friday we will be celebrating Coach Ken's 50th B-Day. We will hit a workout at EST at 4:45 then head over to Keith and Lindsay's place to eat, drink and be merry! Bring something to throw on the grill, your beverage of choice and a swim suit if you want to jump in the pool.

Strength

3 x 1:00 L-Hang

3 x 10 Russian Twist

MetCon

5 Rounds of:

10 Hang Power Clean (135/95)

1:00 Rest

Cash Out

1:00e Side Plank

Sep 9

Strength

3 x 10 Bent Over Row

3 x 10-20 Ring Push Up

MetCon

3 Rounds of:

30 KB Swing

15 Burpee

Sep 8

Qualified for the American Open this weekend at The NRG Games in Galveston!

Strength

4 x 1 Hang Clean + Jerk

MetCon

21-15-9

DB Thruster

Toes To Bar

Sep 4

Strength

3 x 5 Snatch Pull w/ Pause at Knee

MetCon

10:00 AMRAP

10 SDHP (95/65)

Broad Jump

200m Run

Sep 3

Strength

3 x 10 MB Twist and Throw

3 x 10e Arm KB Swing

MetCon

5 Rounds of:

10 Pull Up

10 Burpee

Sep 2

Actually called a Felge but close enough.

Strength

3 x 5 Front Squat

MetCon

Power Elizabeth

21-15-9

Power Clean (135/95)

Ring Dip

Sep 1

Ken will be up at EST for a couple hours today (9/1) at 12pm. Feel free to drop in.

Home Workout:

Bottom to Bottom Tabata Squats

Aug 29

4 x 2 Clean Pull + 1 Hang Clean

3 x 6 RDL

10RM Thruster

Aug 28

Come out this Sat between 9:30am-12:00pm and receive some spot treatment and mobility suggestions with Tony Ruiz to help you overcome your aches and pains. He will be doing this Free of charge! Take advantage and don't forget to go check him out for ongoing pain relief and recovery at TruHealing.

Strength

3 x 1:00 L-Hang

3 x 1:00 Stomach to Wall Handstand

MetCon

5 Rounds of:

200m Run

10 Alt DB Snatch

Aug 27

Strength

4 x 2 Power Clean + 2 Front Squat

MetCon

10 Clean @ 165/105

3:00 Rest

10 Clean @ 185/115

3:00 Rest

10 Clean @ 205/125

Aug 26

We will miss Coach Michael and Ashley. Good luck in Cali!

Strength

3 x 10 Lateral Ply Push Ups

MetCon

6 Rounds of Quality:

5 Strict Pull Up

5 Strict HSPU

10 V-Ups

Aug 22

Ashley hitting a 200# Clean.

Tonight we will be heading to Jonathan and Debbie's for our Social Gathering. Bring something to eat and/or drink!! 

3 x 1 Front Squat + Jerk

3 x 3 Front Squat

1:00 Front and Side Plank

Aug 21

Strength

3 x 3 Turkish Get Up

MetCon

Teams of 2

10 Rounds Alt. (5 Each)

200m Run

10 Burpee

Aug 20

Ryan post D.T.

Strength

Hang Snatch - Singles

MetCon

3 Rounds of:

30 Jumping Lunges

30 KB Swing

Aug 19

Friday Social Gathering will be at Jonathan and Debbie's Place. Bring something to throw on the grill and your favorite beverage! Their address and directions are posted next to the calendar at the gym.

Strength

3 x ME Strict Pull Up

3 x ME Strict Toes To Bar

MetCon

3 Rounds of:

35 Push Up

35 Sit Up

Aug 18

This Friday we will have our EST Social Gathering at Jonathan and Debbie's Place! Directions are posted up at the gym.

Strength

3 x 5 Med Wt Fast Back Squat

MetCon

"D.T."

5 Rounds of:

12 Deadlift

9 Hang Power Clean

6 Jerk

(155/105)

*Try to keep this workout under 12min. Scale to maintain proper form along with intensity.

Aug 15

4 x 3 Back Squat

3 x 3 Snatch Pull W/ 5 sec Descent

200m OH Plate Carry

Aug 14

Skill & Strength

Headstand and Handstands

3 x ME HSPU

MetCon

50 Squat

20 Toes To Bar

40 Squat

30 V-Ups

30 Squat

40 Sit Ups

20 Squat

50 Flutter Kicks

Aug 13

Strength

3 x ME Strict Pull Up

3 x ME Ring Push Up

MetCon

3 Rounds of:

400m Run

15 Hang Power Clean

Aug 12

EST Update:
Beginning Aug 18th our 8:45am Class will only be held on Mondays, Wednesdays, and Fridays.

We are excited to bring Tony Ruiz back up to the gym. Expect to see him during the 8:45 and a couple of the 6am classes.

You will also be seeing some more construction soon. We will be redesigning our gym and building a new entrance and lobby area. Look forward to some remodeling come Sep.

We will be working hard to grow EST and it starts with you guys. Please let us know if there is anything we can do for you and how we can help your friends and family get started or continue a healthy lifestyle.

Thanks,
Chris

Strength

4 x 1 Power Clean + 3 Front Squat

MetCon

100 KB Swing

3 Burpee at the top of each minute

Aug 11

Strength

5 x 1 Rack Jerk + 2 OHS

MetCon

"Josh"

21 OHS (95/65)

42 Pull Up

15 OHS

30 Pull Up

9 OHS

18 Pull Up

or

"Mini Josh"

21-15-9

OHS (95/65)

Pull Up

Aug 7

5 x 1 Max Distance Broad Jump

MetCon

10:00 AMRAP

200m Run

15 Pull Up

Aug 6

Strength

5 x 1 Pause Jerk

MetCon

3 Rounds of:

7 Clean & Jerk (Choose weight)

15 HR Push Up

1:1 Work:Rest

Aug 5

Strength

4 x 2 Back Squat

MetCon

3 Rounds of 1:00 Stations:

L-Sit

Air Squat

Sit Up

200m Run

Rest

Aug 4

Chris puts 300lbs overhead.

Strength

1RM Weighted Pull Up

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115/75)

10 KB Swing (1.5/1)

10 Box Jump (24/20)

Aug 1

4 x 1 Snatch Balance

3 x 10 Bench Press

Sets of:

1:00 Plank

1:00 Rest

1:00 Left Side Plank

1:00 Rest

1:00 Right Side Plank

1:00 Rest

July 31

Strength

4 x 3 Deadlift (Med Wt)

MetCon

Can be done in any order:

500m Row

Rest

60 Cal on AirDyne

Rest

150 Double Unders

Rest

800m Run

Rest 3-5min between each.

July 30

Skill Work

Headstand

Strength

3 x ME HSPU

MetCon

4 Sets of:

20 Push Up

15 Box Jump Over

10 K2E

2:00 Rest

July 29

Thank you Keith and Lindsay for hosting EST's past Social at your place! We had a great time!

Strength

4 x 1 Hang Clean + 1 Front Squat

MetCon

3 Rounds of:

10 Front Squat (155/105)

10 Burpee

July 28

Strength

4 x 3 Press

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing (1.5/1)

12 Pull Up

July 25

EST social gathering will be over at Keith and Lindsay's at 6pm!!

5 x 1 Snatch Pull + Hang Snatch

3 x 3 Back Squat

3 x 10 GHD Sit Up

July 24

Strength

4 x 3 Push Press + 1 Push Jerk

MetCon

5 Sets of:

30yd Left Suitcase Carry

30yd Right Suitcase Carry

60yd Shuttle Run

10 Clapping Push Up

2-3min Rest

July 23

Fran going down on Monday!

Strength

5 x 1 Hang Clean + 1 Clean

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

1:00 Rest

Cash Out

1:00 Max Cal Row

Social Gathering this Friday will be at Keith and Lindsay's Place!

July 22

This Friday we will be having our Social Gathering at Keith and Lindsay's place. We will workout at EST at 4:45pm and then head over to their place at 6:00pm. Bring your favorite drink, something to throw on the grill and your bathing suit!!

Strength

A1. 3 x 10-15 Heavy KB Swing

A2. 3 x 5 High Box Jump

MetCon

12:00 AMRAP Teams of 2:

200m Run

20 Sit Up (Partner holds feet)

10 Burpee (Partner starts their run at the beginning of the Burpees)

July 21

Strength

Thruster - Max

MetCon

"Fran"

21-15-9

Thruster (95/65)

Pull Up

July 18

A. 4 x 2 Back Squat

B. 3 x 5 Clean Pull

C1. 3 x 10 Bent Over DB Row

C2. 3 x 25-35 AbMat Sit Up

July 17

Strength

A1. 3 x ME Strict Toes to Bar

A2. 3 x 15 Wt Hip Ext.

MetCon

5 Rounds of:

200m Run

10 Steps Ups

10 Shoot Through

July 16

Strength

4 x 1 Power Clean + 3 Front Squat

MetCon

3 Sets of:

2:00 ME Cluster* (135/95)

3:00 Rest

*Clean to Thruster

July 15

Strength

A1. 3 x ME Supine Ring Row

A2. 3 x ME Ring Dip

MetCon

21-15-9

Clapping Push Up

Pull Up

Cash Out

Cummulate 2:00 of time in and L-Hang

July 14

Strength

4 x 2 Power Snatch

MetCon

"Randy"

75 Power Snatch AQAP

75#/55#

July 11

A. Hang Snatch - Heavy Single

B. 3 x 6 Bench Press

C. 2:00 AirDyne Sprint

July 10

A. Max Height Vertical Jump

B. 4 Rounds of:

400m Run

20 Toes To Bar

July 8

Lindsay and Ana in Mexico.

Strength

A1. 3 x ME Pull Up

A2. 3 x ME HSPU

MetCon

100-150 Push Ups AQAP

July 7

Strength

4 x 3 Push Press

MetCon

2008 Games WOD

5 Rounds of:

5 Deadlift (275/185)

10 Burpee

July 4

EST will be CLOSED for the Fourth of July! 

Eat lots and don't over drink. 

See you for normal class and hours on Saturday!

July 3

Strength

3 x ME L-Sit

Endurance

1000m Run 3:00 Rest

800m Run 2:30 Rest

600m Run 2:00 Rest

400m Run

July 2

Strength

5 x 1 OHS

MetCon

4 Rounds of:

20 KB SDHP

20 KB Swing

(1.5/1)

EST will be CLOSED on Friday, July 4th. We will be OPEN for 9am Class and Open Gym on Saturday.

July 1

Strength

A1. 3 x 10 Seated DB Press

A2. 3 x 10-20 T2B

MetCon

10 Rounds of:

"Cindy"

June 30

Strength

Split Jerk - Heavy Single

2 x 1 10-20lbs less than HS

MetCon

"Grace"

30 Power Clean & Jerk

(135/95)

June 27

A. 10 Turkish Get Up

B. 3 x 3 Pause Front Squat

C. 3 x 3 Deadlift

D. Tabata Squat