Sep 8

Row 500m

then,

3 Rounds of:

15 Burpees

30 Sit ups

then,

Run 400m

Post Total Time

Sep 7

Lots of Pr's and first timers with Fran yesterday and it was awesome! Great job everyone! 

Let's talk about women and fitness a little bit. The most common thing I hear every time I talk to a women interested in CrossFit or just getting in shape is.....wait for it...."I don't want to bulk up." Please look around, we are not bodybuilders. We train differently, we don't build bulk. Lifting weights is important for everyone, women included. Here are just a few reasons why... 

Lifting weights will make your bones stronger.This will make you less likely to suffer a broken bone after falling down. Women are at higher risk of breaking bones than men. My guess is they are not lifting as much. -WHACK-"I'm okay!"

Lifting weights builds muscle. This means you will store less fat. Your body will have more energy with more muscle which means it will not need to store access fat. "Look at my flat stomach."

Lifting weights will make you feel better. There is a hormonal response in the body that helps you feel more energetic and happier. "Gosh I feel so much better!"

Strength

1-1-1-1-1

Push Jerk

MetCon

For Time:

21 Sumo Deadlift High Pull

21 Box Jump

400m Run

15 SDHP

15 Box Jump

400m Run

9 SDHP

9 Box Jump

400m Run

As Rx'd

95/65 SDHP

24"/20" Box Jump

Sep 6

Back from a long weekend! Time to get a benchmark under the belt. This is probably the most famous of CF workouts. You will absolutely see this one again in the future. I will remind you again, start or keep recording your times/weights. 

Todays Workout is:

"FRAN"

21-15-9

Thrusters (95/65)

Pull Ups

Sep 2

Check out CrossFit EST coaches and athletes up on the mainsite today. (HERE)

1 Rep Max 

Back Squat

Practice Rope Climbs

(3 Rope Climbs)

*EST will be CLOSED this Monday for Labor Day*  

Sep. 1

David and Maribel going head to head with hand release push ups

Strength

2-2-2-2-2

Bench Press

MetCon

"SQT"

3 Rounds of:

Ground to Overhead (95/65)

200m Shuttle Run

*EST will be CLOSED this Monday for Labor Day* 

Schedule Updates

Due to peoples work and school scheduling conflicts we are going to change up our CrossFit times a little bit. Here is the new schedule.

Monday - Friday

6:30 AM

8:45 AM

12:00 PM

4:45 PM

6:00 PM

Saturday

9:00 AM (Free Trial Class)

*EST will be CLOSED this Monday for Labor Day*

Aug 31

Skill Work

Handstand Holds

After HSPUs yesterday, it looks like we could use a little handstand skill work. Lets get you upside down against the wall today. For those that have handstands down try max holds and/or ring handstands.

MetCon

Eight Rounds of:

20 sec Max Ring Row

10 sec Rest

20 sec Max Rep Box Jump

10 sec Rest