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