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