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