Sep 2

Strength

5 x 3 Back Squat

MetCon

12-9-6-3

Power Snatch (95/65)

Burpee

Sep 1

Strength

7 x 1 Jerk

MetCon

21:00 EMOM

1. 2 Muscle Up or 5 Pull Up + 5 HSPU

2. 10 KB Swing (1.5/1)

3. 15 Sit Ups

Aug 31

Strength

7 x 1 Hang Snatch + 1 OHS

MetCon

"The Chief"

5 Sets of 3:00 AMRAP's (1:00 Rest)

3 Power Clean (135/95)

6 Push Up

9 Air Squat

Aug 28

A. 5 x 1 Clean

B. 5 x 3 Clean Pull w/ 5s Descent

C. 50 Front Rack Lunge (135/95)

Aug 27

Strength

4 x 1:00 Handstand

MetCon

For Time:

500m Row

150 Double Under

50 Burpee

Aug 26

Strength

5 x 3 Front Squat

MetCon

15:00 AMRAP

10 KB Swing (70/53)

10 Box Jump (24/20)

10 Ring Dip

Aug 25

Strength

A1. 3 x 2 Push Press

A2. 3 x 2 High Box Jump

MetCon

"Tabata Something Else"

8 Sets of 20s on / 10s off

Pull Up

Push Up

Sit Up

Squat

Aug 24

Strength

7 x 1 Snatch High Pull + Power Snatch

MetCon

"Jeremy"

21-15-9

OHS (95/65)

Burpee

Aug 21

A. 7 x 1 Clean and Jerk

B. 10-5-3-1-1-1-3-5-10 Deadlift

Aug 20

MetCon

1000m Row

25 HSPU

1000m Row

Cash Out

3 x 15-20 GHD Sit Up

Aug 18

Strength

A1. 5 x 2 Push Press

A2. 5 x 2 High Box Jump

MetCon

18:00 AMRAP

15 Box Jump (24"/20")

12 S2O (115/75)

9 T2B

Aug 17

Strength

5 x 1 Power Clean + 2 Front Squat @ 80-85%

MetCon

5 Rounds of:

7 Squat Clean (155/105)

14 KB Swing (1.5/1)

Aug 13

Skill Work

2:00 Max Effort Double Under

Full Recovery

1:00 Max Effort Double Under

MetCon

21-18-15-12-9-6-3

SDHP

Push Jerk

(75/55) (OA-95/65)

Aug 12

Strength

5 x 3 Back Squat @ 85%

MetCon

7 Rounds of:

10 Wall Ball

10 Pull Up

Aug 11

Strength

A1. 5 x 5 Handstand Push Up

A2. 5 x 10 GHD Sit Up

MetCon

10:00 AMRAP

10 OHS (75/55) (95/65 OA)

10 KBS (53/35) (70/53 OA)

10 Push Up (Burpee OA) 

("Over Achievers" = OA) 

Aug 10

Strength

5 x 1 Clean

MetCon

10:00 AMRAP

15 T2B

10 Deadlift

5 Power Snatch

(115/74)

Aug 7

A. 5 x 5 Press (75-80%)

B. 5 x 5 Snatch High Pull (70-75%)

C. 2:00 Max Cal AirDyne / 2:00 Rest / 2:00 Max Cal Row

Aug 6

Strength

A1. 3 x 15-20 GHD Sit Ups

A2. 3 x 10 Ab Roll

MetCon

For Time:

1000m Row

50 Thruster (45/35)

30 Burpee

Aug 5

Strength

5 x 5 Front Squat @ 80%

MetCon

10:00 "Cindy"

5 Pull Up

10 Push Up

15 Squat

Aug 4

Strength

A1. 5 x 5 Wt Pull Up

A2. 5 x 30s Handstand Hold

MetCon

3 Rounds of:

10 Deadlift (275/185)

50 Double Under

Aug 3

Strength

5 x 3 Hang Power Clean @ 75%

(Can hang on or drop each rep)

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135/95)

Ring Dip

July 31

A. 4 x 3 Snatch

B. 4 x 5 Back Squat @ 75-80%

C. 5 x 5 High Box Jump

July 30

MetCon

4 Sets of:

2:00 ME KB Swing

1:00 Rest

Rest 3-5:00

2 Sets of:

500m Row 

1:30 Rest

90s Max Cal AirDyn

1:30 Rest

July 29

Strength

A1. 3 x 10 GHD Sit Up to Parallel

A2. 3 x 8 BB Ab Roll Out

MetCon

20:00 AMRAP

10 Pull Up

15 SDHP (95/65)

30 Double Under

July 28

Strength

4 x 2 Clean

MetCon

4 Rounds of:

400m Run

15 Bar Facing Bupree

10 OHS (95/65)

July 27

Skill Work

Rope Climb

(Bring long socks or pants)

MetCon

5 Rounds of:

5 Bear Complex

(Deadlift, Pwr Clean, FS, Jerk, BS, Rack Jerk)

*Rest as needed and Choose weight

*Must complete within 15:00

July 23

Strength / Skill Work

10:00 of Pull Up Work

MetCon

4 Rounds of:

15 Curtis P's (Pwr Clean + Lunge + Lunge + Push Press)

15 Push Press

July 22

Strength

A1. 3 x 10 Barbell Ab Wheel

A2. 3 x 15 V-Ups

MetCon

Teams of 2 (one person works at a time):

1600m Run

40 Deadlift

800m Run

30 Deadlift

400m Run

20 Deadlift

200m Run

10 Deadlift

(225/155)

July 21

Strength

5 x 5 Bench Press

 

MetCon

Tabata (20s on, 10s off)

Row

Wall Ball

Double Under

July 20

Skill / Warm Up

5:00 AMRAP Jumping Jacks

MetCon

For Time (15:00 Time Cap):

25 KB Swing (1/1.5)

15 Toes To Bar

25 SDHP (75/55)

15 Burpee

25 Thruster (75/55)

15 Box Jump

25 Power Snatch (75/55)

15 Pull Up 

July 17

CrossFit Total and Social at 4:45pm-8:00pm! Come Lift and hang out. Bring something to throw on the grill and your drink of choice!

Choose 2 Lifts. If you have time do all 3.

Max Back Squat

Max Press

Max Deadlift

July 16

Strength

A1. 3 x :30 L-Hang

A2. 3 x 15 Straight Leg Sit Ups

MetCon

4 Sets of:

Against a 3:00 Clock

400m Run

Max Rep Burpee with Remaining Time

2:00 Rest

July 15

CrossFit Total and Social this Friday. Total will start at 4:45 but you can come by anytime between 4:45 and 6:30 to get it done. We will be grilling out and having drinks afterwards 6-8pm! Bring something to throw on the grill and your drink of choice. See you there!

Strength

3 x 1 Deadlift @ 90% of Estimated Max

MetCon

15:00 AMRAP

10 Pull Up

20 Box Jump

30 KB Swing

July 14

Strength

3 x 1 Press @ 90% of Estimated New Max

MetCon

21-15-9

Clean (Squat) (135/95)

Handstand Push Up

(12:00 Cap)

July 13

CrossFit Total and Social this Friday! We will start doing the Total at 4:45pm but you can come by and get it in at anytime. After you smash some PR's (Back Squat, Press, Deadlift) then stick around and we will hang out and have a few drinks.

Strength

3 x 1 Back Squat @ 90% of Estimated new PR

MetCon

1000m Run

21 OHS

800m Run

15 OHS

400m Run

9 OHS

(95/65)

July 10

A. 4 x 1+1+1 Snatch + Hang Snatch + OHS

B1. 3 x 5 Push Press

B2. 3 x 8 Barbell Ab Roll

B3. 3 x 10 Toes To Bar

July 9

Strength

3 x 3 Press @ 75-80%

MetCon

8 Sets of:

1:00 Max Cal AirDyne

1:00 Rest

Cash Out

Against a 5:00 Clock

ME Squat Hold

July 3

A. 4x1+1+1 Power Clean + Clean + Front Squat

B. 4 x 2 Jerks

C. 3 x 5 Front Squat @ 70%

EST will be CLOSED for th 9am Class on Saturday but Coach Michael will be at EST for Open Gym from 10am-12pm Saturday July 4th.

July 2

Strength

5 x 1 Deadlift @ 90%

MetCon

5 Rounds of:

5 Snatch (95/65)

12 Pull Up

Cash Out

3 x 1:00 Plank

July 1

Strength

A1. 4 x 10 Sit  Up

A2. 4 x 10 Shoot Through

MetCon

3 Sets of 5:00 AMRAP

\5 Box Jump

7 Burpee

10 Wall Ball

90s Rest Between AMRAPs

June 30

Skill Work

Pistols

MetCon

"Death By KB Swing"

Cash Out

Tabata Squat

June 29

Congrats to Coach Michael for Qualifying for Nationals this past weekend by hitting a 3kg PR on his Clean and Jerk!!

Strength

5 x 1 Back Squat @ 90% of 1RM

MetCon

"Grace-ish"

5:00 AMRAP

Clean & Jerk

(135/95)

June 26

A. 4 x 2 Back Squat

B. 3 x 2 Deadlift

C. 3 x 2:00 Double Under (:30 Rest)

June 25

MetCon

3 Sets of:

2:00 Burpee

2:00 Rest

Full Recovery

5 Rounds of:

3 Rope Climb

10 T2B

15 Box Jump

June 24

Strength

3 x 10 Wt/Strict Pull Up

MetCon

1 To 10 To 1

OHS (75/45)

Push Up

June 23

Strength

4 x 4 Back Squat

(10-15lbs Up from previous 5x4)

MetCon

"SQT"

3 Rounds of:

10 Ground to Overhead (95/65)

200m Shuttle Run

Cash Out
3 x ME Plank

June 22

Strength

5 x 1 Power Snatch + 2 OHS

MetCon

6:00 AMRAP

8 Pull Up

12 SDHP (95#/65#)

2:00 Rest

4:00 AMRAP

10 Burpee

25 Double Under

June 19

EST Social Gathering Tonight! WOD at 6pm and Drinks will follow!!

A. 4 x 2 Clean

B. 3 x 5 Press

C1. 3 x 15 GHD Sit Up

C2. 3 x :45 Plank

June 18

Strength

3 x ME Heavy KB Swing

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Cash Out

500m Row

June 17

Strength

4 x 10 Strict Pull Up

(Scale with 4 x 6 Partner Pull up or 3-5sec Negatives)

MetCon

4 Rounds of:

5 Power Clean

10 Push Press

15 Deadlift

(135/95)

June 16

Strength

3 x 3 Back Squat

MetCon

3 Rounds of:

400m Run

25 Wall Ball

15 KB Swing

7 T2B

June 15

Strength

3 x 4 Deadlift

(go up from previous 3 x 6)

*Hint...hint...we will soon be doing a CrossFit Total

MetCon

18:00 AMRAP (Cap)

50 Pistol

40 Burpee

30 Box Jump

20 DB Snatch (55/35)

10 Front Squat (155/105)

June 12

4 x 1 Hip Snatch

4 x 2 Jerk

3 x 3 Front Squat

June 11

Strength

3 x 5 Back Squat

(Heavier than last 5 x 5)

MetCon

20:00 AMRAP

8 Hang Snatch (95/65)

16 Push Up

25 Wall Ball

June 10

Strength

3 x 6 Deadlift

(No Max!)

MetCon

10 x 100m Sprint

90s Rest

Cash Out

Tabata Squat

June 9

Strength

5 x 1 Back Squat

(No Max - 90-95%)

MetCon

10-9-8-7-6-5-4-3-2-1

KB Swing (1.5/1)

Lunge

Plate Sit Up (45/25)

June 8

Strength

A1. 3 x 10 Hip Ext.

A2. 3 x 30s L-Hang

MetCon

*Sub 6:00 Fran

21-15-9

Thruster (95/65)

Pull Up

*Must Scale to finish under 6min

June 5

A. 10:00 HSPU Work

B. 5 x 1 Hip Clean + 1 Hang Clean AHAP

C. 3 Sets of:

5 High Box Jump

10-15 Heavy KB Swing

20 Wall Ball

June 4

Strength

5 x 2 Back Squat

MetCon

EMOM for 12:00

Even: 10 Sit Up / 10 Grasshopper

Odd: 30s Plank Hold

Cash Out

3:00 Max Double Under

June 3

A. 10:00 Heavy Pull Up Work
(Work Volume or Weight. Athletes Choice)

B1. 3 x 5 Overhead Squat

B2. 3 x 5 Press

C1. 3 x 8 DB Row

C2. 3 x 10 Clapping Push Up

June 2

Strength

5 x 3 Back Squat

MetCon

4 Rounds of:

500m Row or 400m Run

Rest 90s

2:00 Max Rep Burpee

Rest 90s

June 1

Strength

3 x 8 Deadlift

(Heavier than Last Week / No Max!)

MetCon

5 Rounds of:

7 Power Clean

12 Front Rack Lunge

30 Double Under

135/95

May 29

Strength

5 x 4 Back Squat

(Heavier than Tuesday)

MetCon

21-15-9

Box Jump

Pull Up

SDHP 

May 28

Strength

3 Sets of:

15 Hollow To Superman

10 Tight Push Up to Plank Hold for 2s

MetCon

EMOM for 12:00

Even: 15 KBS 

Odd: 15 Goblet Squat

May 27

Strength

3 x 10 Deadlift

(No Max!)

MetCon

100m OH Plate Carry

20 HSPU

100m OH Plate Carry

75 Squats

100m OH Plate Carry

50 Walking Lunge

100m OH Plate Carry

15 Burpee

May 26

Strength

5 x 5 Back Squat

MetCon

For Time:

30 Cluster (135/95)

Cash Out

2 x ME Plank Hold

May 25

EST will be CLOSED for Memorial Day!

See you tomorrow.

May 22

5-5-5 Press

3-3-3 Push Press

1-1-1 Jerk

May 21

Skill Work

Rope Climb

MetCon

4 Rounds of:

400m Run

10 Toes To Bar

50ft Walking Lunge
1:00 Rest

May 20

Skill Work

Pistol

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpee

May 19

Strength

3 x ME Strict Pull Up

MetCon

10:00 AMRAP

30 Squat

30 Sit Up

200m Run

May 18

Skill Work

Double Under

MetCon

"Diane"

21-15-9

Deadlift (225/155)

HSPU

May 15

EST is CLOSED Fri & Sat for the CrossFit Regionals!

Hope to see you there!

May 14

Strength

A1. 3 x ME Pull Up

A2. 3 x ME HSPU

MetCon

6-8 Sets of:

200m Run

7 Toes To Bar

1:00 Rest

EST will be CLOSED Friday and Saturday of this week due to the CrossFit Regionals!

May 13

Strength

5 Rep Max Touch and Go Power Clean

MetCon

EMOM for 10:00

10 KB Swing 

1 Shuttle Run 

May 12

Strength

5 Rep Max Press

MetCon

5 Rounds of:

20 OH Lunge

15 Burpee

May 11

Skill Work

Muscle Up / Kipping Pull Up

MetCon

"Nasty Girls"

3 Rounds of:

50 Squats

7 Muscle Up

10 Hang Power Clean (135/95)

May 8

A. 4 x 2 Front Squat

B. 3 x 10 RDL

C. 10:00 Jog

May 7

Strength

A1. 3 x 6 High Box Jump

A2. 3 x 20-30 Double Under

MetCon

50-40-30-20-10

Lunge

Sit Up

May 6

Strength

4 x 1 Clean and Jerk

(No Max / No heavier than 90%)

MetCon

21-15-9

Power Clean (155/105)

Clapping Push Up

May 5

Strength

A1. 3 x 5-10 Strict / Wt Pull Up

A2. 3 x 5-10 L-Hang to T2B

MetCon

4 Rounds of:

400m Run

20 KB Swing

2:00 Rest

May 3

Strength

4 x 2 Power Snatch

MetCon

"Isabel"

30 Power Snatch

135/95

May 1

A. 7 x 1 Hang Snatch

B. 4 x 2 Back Squat

April 30

Strength

A1. 3 x 1:00 L-Hang

A2. 3 x 1:00 Handstand

MetCon

800m Run

75 KB Swing

800m Run

April 29

Strength

5 x Clean Pull + Hang Clean + Front Squat

MetCon

For Time:

30 Hang Power Clean

30 Burpee

April 28

Skill Work

Handstand Push Up

MetCon

4 Rounds of:

400m Run

20 Box Jump

April 27

Strength

5 x 3 Power Jerk

MetCon

10:00 Cindy

April 24

A. EMOM for 5:00

3 Back Squat @ 80%

B. EMOM for 5:00

10 Push Up

April 23

The new area is waiting for our Rig to come in!

Skill Work

Handstand and Headstand

MetCon

20 Toes To Bar

10 Box Jump

20 Knees to Elbow

10 Box Jump

20 V-Ups

10 Box Jump

20 Sit Ups

(30"/24")

April 22

Strength

4 x 2 Power Clean

MetCon

3 Rounds of:

400m Run

15 Hang Power Clean (135#/95#)

April 21

Strength

5 x 1 Snatch

MetCon

100 KB Swing

(5 Burpee every time the KB break)

April 20

Skill Work

Light OHS

MetCon

"Josh"

Alternating of:

21-15-9 OHS

42-30-18 Pull Ups

or 

"Mini Josh"

21-15-9

OHS

Pull Up

April 17

5 x 2 Clean + 1 Jerk

3 x 5 Clean Pull w/ 5s Descent

2 x 10-20 GHD Sit Up

April 16

Strength

5 x Double Broad Jump

(1st at 50% and 2nd at 100%)

MetCon

10:00 AMRAP

200m Run

15 Pull Up

April 15

Strength

5 x 1 Pause Jerk

MetCon

3 Sets of:

7 Clean & Jerk (Heavy as Possible)

9 Burpee

1:1 Work:Rest

April 14

Strength

4 x 2 Back Squat

MetCon

3 Rounds of 1:00 min Stations:

L-Sit

Russian KB Swing

Sit Up

Air Squat

April 14

Strength

1 Rep Max - Pull Up

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115#/75#)

10 KB Swing

10 Box Jump

April 10

5 x 1 Hang Snatch + 1 OHS

3 x 4 Back Squat

3 x 10-15 GHD Sit Up

April 9

Strength

A1. 3 x ME Ring Push Up

A2. 3 x 20 Hip Ext

MetCon

7 Rounds of:

7 Burpee

7 Box Jump

April 8

Strength

5 x 5 Touch and Go Power Clean

MetCon

30 Thruster (135/95)

30 Toes To Bar

April 7

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Cash Out

3 Sets of:

1:00 Plank

1:00 Rest

This Blog Post #1000!

April 6

Strength

Front Squat - Max

MetCon

3 Rounds of:

10 Power Snatch (115#/75#)

10 Burpee

April 3

A. 5 x 1 Overhead Squat

B. 20 Alt Turkish Get Up

C. 500m Row

April 2

Strength

3 x 10 Strict Toes To Bar

3 x 15 Heavy KB Swing

MetCon

3 Rounds of:

400m Run

15 Burpee

400m Run

3:00 Rest

April 1

Strength

5 x 3 Push Press + 1 Power Jerk

MetCon

5 Rounds of:

5 Clean and Jerk

5 Muscle Up or 10 Pull up

March 31

Strength

A1. 3 x 20 Wall Ball

A2. 3 x 3 High Box Jump

MetCon

8:00 Alt Tabata

KB Swing

Sit Up

March 30

Strength

4 x 3 Back Squat

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

March 27

4 x 2 Clean

3 x 5e Arm OH Lunge

3 x 10 GHD Sit Up

Or 

OPEN WOD 15.5

March 26

Strength

3 x 1:00 Handstand

3 x 1:00 L-Sit

MetCon

12:00 AMRAP

2 Muscle Up (5 Pull Up)

3 Wall Climb

6 Up-Down

March 25

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

400m Run

20 Deadlift

20 Push Up

10 Deadlift

10 Push Up

(145#/100#)

March 24

Strength

3 x 5 Wt Pull Up

MetCon

10:00 AMRAP

10 OH Lunge

10 K2E

March 23

Strength

4 x 2 Front Squat

MetCon

15:00 AMRAP

Teams of 2 alt. each round of:

3 Power Clean

7 Box Jump

March 20

5 x 2 Hang Power Clean

4 x 5 Clean Pull

2 x 400m Run or 500m Row (2:00 Rest)

Social Gathering at 6pm!

March 19

I'm back. Sorry for the lack of Blog Updates!

Social Gathering this Friday at 6pm!!

Strength

4 x 6e Leg Wt. Step Up

MetCon

12:00 AMRAP

16 Alt. DB Snatch

16 Goblet Squat

March 9

Strength

5 x 3 Back Squat

MetCon

3 Rounds of 3:00 AMRAP:

3 Power Clean (135#/95#)

6 Push Up

9 Air Squat

1:00 Rest after the 3:00

March 6

A. 5 x 1 Hang Snatch

B. 3 x 10 Bench Press

C. 50 Wall Ball AQAP

or

OPEN WOD 15.2

March 5

Strength

4 x 4 Back Squat

MetCon

2 Person Team Alternating Rounds:

12 Rounds of:

1:00 Row/AirDyne

EST will be CLOSED for the 6am Class.

March 4

Strength

A1. 3 x 10 Seated DB Press

A2. 3 x 20 V-Ups

MetCon

For Time:

50 KB Swing

40 Squat Jumps

30 Push Up

20 Pull Up

10 Box Jump Over

March 3

Strength

5 x 1 Hip Clean + 1 Hang Clean

MetCon

3 Rounds of:

15 Power Clean + Jerk

1:00 Rest

(135#/95#)

March 2

Strength

OHS - Heavy Single

MetCon

OPEN WOD 11.4

60 Bar Facing Burpee

20 OHS (120#/90#)

10 Muscle Up

Feb 26

Strength

A1. 3 x 5-10 Strict Toes to Bar

A2. 3 x 15-25 Hip Ext.

MetCon

400m Run (1:00 Rest)

400m Run (2:00 Rest)

400m Run (3:00 Rest)

400m Run

Feb 25

Strength

4 x 3 Power Jerk

MetCon

50 Cal AirDyne or Row

then,

3 Rounds of:

15 Shoulder to Overhead (115/75)

30 Lateral Jumps over Bar

Feb 24

Strength

A1. 3 x 5-10 Strict Pull Up

A2. 3 x 5-10 Strict Ring Dip

MetCon

8:00 AMRAP

15 KB Swing

10 Squat Jump

5 Burpee

EST is OPEN for 12pm / 4:45pm / 6pm Today.

Feb 23

Strength

Clean - Heavy Single

MetCon

Open WOD 11.3

5:00 AMRAP

Squat Clean

Jerk

(165#/110#)

Feb 20

The CrossFit OPEN starts next Thursday! We would love to get as much participation as possible! This is a world wide, all inclusive competition. There will be both a scaled and rx'd division. One workout will be announce each week for you to go through and submit. We will do these workouts every Friday and Saturday between Feb 26 - March 30.

Register (HERE)

Tonight is our EST CompWOD and Social Gathering at 6pm!! Come by anytime after 6 if you just want to hang out and socialize. Come by at 6 to get a group workout in. 

Today's Workout

A. 5 x 5 OHS (Med Wt)

B. 7:00 AirDyne (:30 Sprint / :30 Slow Pace)

Feb 19

"Helen"

3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Feb 18

Strength

A. 3 x 3 Jerk Step Through

B. 4 x 2 Jerk

MetCon

10 Deadlift 255#/165#

20 Pistol

30 Box Jump Over

20 Pistol

10 Deadlift

CompWOD and Social Gathering this Friday @ 6pm!!

Feb 17

Strength

A1. 4 x 5 Seated Box Jump

A2. 4 x 10 Heavy KB Swing

MetCon

12:00 AMRAP

10 Pull Up

10 Burpee

Feb 16

Strength

3 x 5 Front Squat

MetCon

Open WOD 13.4

7:00 AMRAP

3 Clean & Jerk (135#/95#)

3 Toes to Bar

6 C&J

6 T2B

9 C&J

9 T2B

.......etc.

Feb 13

A. 3 x 10 Box Jump

B. 3 x 5 Back Squat

C. 3 x 6 Bench Press

Feb 12

Aaron taking 1st and Joey taking 3rd in the 40-49 Division!!

Strength

3 x 6 Clean Pull

MetCon

800m Run (2:00 Rest)

600m Run (2:00 Rest)

400m Run (2:00 Rest)

200m Run

Feb 11

Jason Calle taking 3rd in the Men's Rx'd Division!

Strength

3 Sets for Quality:

ME Handstand

ME Chin Hold

ME L-Sit

MetCon

3 Rounds of:

35 Sit Up

35 Superman

Feb 9

Congrats to everyone that competed this weekend at the NRG Games!!

Thank you to all that Volunteered!!!

NRG Competitors need to take another day of rest!

Strength

4 x 3 Power Clean + 1 Front Squat

MetCon

4 Rounds of:

10 Man Makers

10 Burpee

1:00 Rest

Feb 2

Come support our Athletes this Saturday at the NRG Games @ The Fort Worth Convention Center. Doors open at 9am.

Monday

Strength

4 x 2 Front Squat

MetCon

3 Rounds of:

10 Clean (135/95)

7 Toes To Bar

Tuesday

Strength

3 x 3 Push Press + 2 Power Jerk

NRG Athletes do:

4 x 1 Jerk at WOD 1 Goal Wt

MetCon

5 Rounds of:

15 KB Swing

10 Burpee

NRG Athletes do:

4 Rounds of:

10 KB Swing

10 Burpee

Wednesday

Strength

4 x 2 Back Squat

NRG Athletes do:

4 x 1 Front Squat @ WOD 1 Goal Wt

MetCon

5 Rounds of:

10 OH Lunge (45/25)

20 Sit Up

NRG Athletes do:

6 Rounds of:

:30 AirDyne Sprint

:30 Active Rest

Thursday

Strength

A1. 3 x ME Pull Up

A2. 3 x ME Push Up

MetCon

Teams of 2 do 8 Alt Rounds of:

Choose one: 400m Run / 500m Row / 50 Cal AirDyne

NRG Athletes Rest / Roll Out / Stretch

Friday

A. 3 x 3 Hip Snatch

B. 5 x 1 Hang Snatch

C. 3 x 5e Front Rack Lunge

NRG Athletes Rest / Roll Out / Stretch

Saturday

CLOSED for NRG Games!

Jan 30

5 x 1 Snatch Balance + 3 OHS

3 x 5 Back Squat

3 x 5 Snatch Pull w/ 5 sec Descent

Jan 29

Strength

10 x 1 Max Vertical Jump

MetCon

3 Rounds of:

800m Run

15 Box Jump Over

Jan 28

Strength

4 x 6 Good Morning

MetCon

3 Rounds of:

10 Hang Power Clean (135/95)

10 Shoulder to Overhead

Jan 27

Strength

5 x 4 Push Press

MetCon

10:00 Cindy

5 Pull Up

10 Push Up

15 Air Squat

Jan 26

A. Clean - Heavy Single

B. Max Rep Front Squat @ HS

C. 2:00 Broad Jump (6'/4') with 3 Burpee every 3 Jumps

D. AQAP:

20 KB Swing

4 x 100ft Run

20 KB Swing

2 x 100ft Run

20 KB Swing

1 x 100ft Run

Jan 23

A. 5 x 3 Hip Snatch

B. 3 x 3 Snatch High Pull

C. 5 x :30 AirDyne Sprint / :30 Active Recovery

Jan 22

Strength

5 x 2 Hang Clean

MetCon

30 Shoulder to Overhead

30 Hang Power Clean

30 Back Squat

(115/75)

Jan 21

Strength

A1. 3 x 10e MB Twist and Throw

A2. 3 x 10e KB Clean

MetCon

4 x 400m Run (2:00 Rest)

Jan 20

Chris taking 2nd at Texas State Meet in 69kg Catagory

Strength

A. 3 x 5 High Box Jump

B 3 x 5 Clean Pull w 5s Descent

MetCon

5 Rounds of:

10 Pull Up

15 Push Up

Jan 19

Strength

Thruster - Heavy Single

MetCon

30 Thruster (75/55)

10 T2B

20 Thruster

15 T2B

10 Thruster

20 T2B

Jan 13

Strength

4 x 3 Push Press

MetCon

5 Rounds of:

10 KB Swing

10 Goblet Squat

5e Arm KB Push Press

Jan 12

Strength

As Heavy as Possible

Hang Clean + Front Squat + Jerk

MetCon

10:00 EMOM

3 Power Clean 185/125

3 Burpee

Jan 9

5 x 3 OHS

4 x 3 Snatch Pull w/ 7 sec Descent

Tabata Hollow Rock

Register for the NRG Games soon! Registration is filling up!

Sign Up (HERE)

Jan 8

Strength

A1. 3 x 20 UB Wall Ball

A2. 3 x 15 Heavy KB Swing

MetCon

Teams of 2

10 Alt Rounds of:

15 Cal AirDyne / Row

10 Jumping Lunge

Jan 7

Strength

Skin the Cat

MetCon

10:00 AMRAP

10 V-Up

10 Ring Row

10 Tuck Jump

No 8:45am Class Today.

Jan 6

Strength

4 x 5 Bench Press

MetCon

3 Rounds of:

12 Thruster (115/75)

24 Lateral Hops Over Barbell

Jan 5

Strength

A. Hang Clean - Heavy Single

B. 3 x 1 Hang Clean @ 80% of HS

MetCon

Teams of 2

10 Alt Rounds of:

5 Pull Up

10 Burpee

15 KB Swing

New Class Schedule starting next week:

Mon-Thur 6am / 12pm / 4:45pm / 6pm

Fri 6am / 12pm / 4:45pm

Sat 9am / Open Gym 10am-12pm