Monday, December 29, 2014

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.

Sunday, December 28, 2014

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.

Sunday, December 21, 2014

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.

Friday, December 19, 2014

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!

Wednesday, December 17, 2014

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.

Tuesday, December 16, 2014

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

Monday, December 15, 2014

Dec 16

Strength
Clean - Heavy Single

MetCon
3 Rounds of:
10 Heavy Thruster
10 C2B Pull Up

Sunday, December 14, 2014

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

Thursday, December 11, 2014

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

Tuesday, December 9, 2014

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

Monday, December 8, 2014

Dec 9

Strength
3 x 5 Front Squat

MetCon
15:00 AMRAP
5 C2B Pull Up
10 Sit Up
15 Goblet Squat

Sunday, December 7, 2014

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

Thursday, December 4, 2014

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)

Wednesday, December 3, 2014

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)

Tuesday, December 2, 2014

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')

Monday, December 1, 2014

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

Sunday, November 30, 2014

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

Monday, November 24, 2014

Nov 25

Strength
5 x 1 Power Jerk

MetCon
3 Rounds of:
20 Toes To Bar
10 Clean & Jerk (135/95)

Thursday, November 20, 2014

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

Wednesday, November 19, 2014

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

Monday, November 17, 2014

Nov 18

Strength
3 x 6 Back Squat

MetCon
5 Rounds of:
3 Deadlift (275/185)
10 Pull Up

Sunday, November 16, 2014

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

Thursday, November 13, 2014

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

Wednesday, November 12, 2014

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

Tuesday, November 11, 2014

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

Monday, November 10, 2014

Nov 11

Strength
3 x 6 Back Squat

MetCon
EMOM for 10:00
1 Clean at 80% (Med-Heavy)
3 Strict Pull Up

Sunday, November 9, 2014

Nov 10

Strength
4 x 4 Push Press

MetCon
3 Rounds of:
400m Run
20 Alt. DB Snatch

Thursday, November 6, 2014

Nov 7

5 x 1 Power Snatch + 3 OHS
3 x 5 Sumo Deadlift
50 Wall Ball AQAP

Wednesday, November 5, 2014

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

Tuesday, November 4, 2014

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

Monday, November 3, 2014

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

Sunday, November 2, 2014

Nov 3

Strength
4 x 4 Press

MetCon
50 DB Push Up + Renegade Row

Thursday, October 30, 2014

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

Wednesday, October 29, 2014

Oct 30

Strength
3 x 5 Front Squat

MetCon
21-15-9
Power Snatch (115/75)
Toes To Bar

Tuesday, October 28, 2014

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

Monday, October 27, 2014

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)

Sunday, October 26, 2014

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

Thursday, October 23, 2014

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 

Tuesday, October 21, 2014

Oct 22

Athlete Events Registration Opens Today! Register (HERE)

Strength
5-3-3-2 Back Squat

MetCon
6:00 AMRAP
Bear Complex (135/95)

Monday, October 20, 2014

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

Friday, October 17, 2014

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

Wednesday, October 15, 2014

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

Monday, October 13, 2014

Oct 14

Strength
3 x ME Strict Pull Up

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

Sunday, October 12, 2014

Oct 13

Skill Work
Kipping HSPU

MetCon
"Diane"
21-15-9
Deadlift (225/155)
HSPU

Friday, October 10, 2014

Tuesday, October 7, 2014

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

Sunday, October 5, 2014

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

Thursday, October 2, 2014

Oct 3

A. 5 x 1 Overhead Squat
B. 20 Turkish Get Up
C. 3 x 15-25 Hip Ext.

Tuesday, September 30, 2014

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

Monday, September 29, 2014

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

Sunday, September 28, 2014

Sep 29

Strength
4 x 3 Back Squat

MetCon
3 Rounds of:
400m Run
21 Hang Power Snatch (75/55)
12 C2B Pull Up

Wednesday, September 24, 2014

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

Tuesday, September 23, 2014

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

Monday, September 22, 2014

Sep 23


Strength
3 x 5 WT Pull Up

MetCon
10:00 AMRAP
10 OH Lunge (45/25)
10 K2E

Sunday, September 21, 2014

Sep 22

Strength
4 x 2 Clean

MetCon
Team of 2 - 15:00 AMRAP
3 Power Clean (185/125)
7 Box Jump (24/20)


Thursday, September 18, 2014

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

Tuesday, September 16, 2014

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

Monday, September 15, 2014

Sep 16

Amy with an easy 155# PR Front Squat


Strength

Clean & Jerk - Max

MetCon
Grace
30 Clean & Jerk (135/95)

Sunday, September 14, 2014

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

Thursday, September 11, 2014

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

Wednesday, September 10, 2014

Sep 11

Strength
3 x 3 Press + 2 Push Press

MetCon
4 Rounds of:
400m Run
50 Air Squat

Tuesday, September 9, 2014

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

Monday, September 8, 2014

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

Sunday, September 7, 2014

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

Wednesday, September 3, 2014

Sep 4

Strength
3 x 5 Snatch Pull w/ Pause at Knee

MetCon
10:00 AMRAP
10 SDHP (95/65)
Broad Jump
200m Run

Tuesday, September 2, 2014

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

Monday, September 1, 2014

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

Sunday, August 31, 2014

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

Thursday, August 28, 2014

Wednesday, August 27, 2014

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

Tuesday, August 26, 2014

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

Monday, August 25, 2014

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

Thursday, August 21, 2014

Aug 22


video
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


Wednesday, August 20, 2014

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

Monday, August 18, 2014

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

Sunday, August 17, 2014

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.

Thursday, August 14, 2014

Aug 15


4 x 3 Back Squat
3 x 3 Snatch Pull W/ 5 sec Descent
200m OH Plate Carry

Wednesday, August 13, 2014

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

Tuesday, August 12, 2014

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

Monday, August 11, 2014

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

Sunday, August 10, 2014

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

Wednesday, August 6, 2014

Aug 7


5 x 1 Max Distance Broad Jump

MetCon
10:00 AMRAP
200m Run
15 Pull Up

Tuesday, August 5, 2014

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

Monday, August 4, 2014

Aug 5

Strength
4 x 2 Back Squat

MetCon
3 Rounds of 1:00 Stations:
L-Sit
Air Squat
Sit Up
200m Run
Rest

Sunday, August 3, 2014

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)

Friday, August 1, 2014

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

Wednesday, July 30, 2014

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.

Tuesday, July 29, 2014

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

Monday, July 28, 2014

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

Sunday, July 27, 2014

July 28

Strength
4 x 3 Press

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing (1.5/1)
12 Pull Up

Thursday, July 24, 2014

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

Tuesday, July 22, 2014

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!

Monday, July 21, 2014

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)

Sunday, July 20, 2014

July 21


Strength
Thruster - Max

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

Thursday, July 17, 2014

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

Wednesday, July 16, 2014

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

Tuesday, July 15, 2014

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

Monday, July 14, 2014

July 14

Strength
4 x 2 Power Snatch

MetCon
"Randy"
75 Power Snatch AQAP
75#/55#

Thursday, July 10, 2014

July 11

A. Hang Snatch - Heavy Single
B. 3 x 6 Bench Press
C. 2:00 AirDyne Sprint

Wednesday, July 9, 2014

July 10

A. Max Height Vertical Jump
B. 4 Rounds of:
400m Run
20 Toes To Bar

Monday, July 7, 2014

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

Sunday, July 6, 2014

July 7

Strength
4 x 3 Push Press

MetCon
2008 Games WOD
5 Rounds of:
5 Deadlift (275/185)
10 Burpee

Thursday, July 3, 2014

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!

Wednesday, July 2, 2014

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

Tuesday, July 1, 2014

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"

Sunday, June 29, 2014

June 30

Strength
Split Jerk - Heavy Single
2 x 1 10-20lbs less than HS

MetCon
"Grace"
30 Power Clean & Jerk
(135/95)

Thursday, June 26, 2014

June 27


A. 10 Turkish Get Up
B. 3 x 3 Pause Front Squat
C. 3 x 3 Deadlift
D. Tabata Squat