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!