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