Dec 12

Rich Froning doing 225# Grace

Skill Work

Skin the Cat

Then,

 

 "Grace"

30 Clean and Jerks

(135#/95#)

Dec 9

Strength

5 x Max Handstand Push Up

5 x Max Height Box Jump

5 x 10-12 GHD Sit Up


EST Christmas Social!!
Friday, Dec. 16th @ 6:00PM

Dec 8

MetCon

15 Min AMRAP

9 Deadlift

7 Hang Power Clean

5 Front Squat

3 Push Jerk

(95/65)

EST Christmas Social!!

Friday, Dec. 16th @ 6:00PM

Dec 7

WOD Demo

EST Christmas Social!!

Friday, Dec. 16th @ 6:00PM

Come join us for some food, drinks, good company, inappropriate comments, all sorts of shinanigans, and whatever else we decide to conjure up by then. Come by for EST's first Christmas party! We have worked hard, so let's get some playtime in. Will see you then!!

Strength

3 x Max L-Sit

MetCon

For Time:

50 Pull Ups

50 Burpees

Dec 6

I will be stealing from a post that our friend Freddy had up on his blog, just gonna put it in my own words to clean up the language a little :)

COMMITMENT

We are now heading into the season for lounging around on the couch near a fire and watching t.v. This is fine and all but don't let this divert you from your health. Avoid the comfort foods and stick with your training. Spending your free time kicking back is great, but don't do what we see time after time and allow yourself to avoid the gym with the idea that new years resolutions are coming up and you will kick in back in full force when the time comes.

I am not talking about hard core dedication either, (though if this is you, more power to you). Ken and I have told everyone in this gym that if you can get here at least 3 times a week you can make improvements in your health, strength, sport, and life itself.

Now let's look at 3 times a week. That is 3 hours. 168 hours a week. Take out work...40 hrs for most, and now sleep....40-50 hrs hopefully. That leaves 78 hrs to train....to train for 3 hours. I understand that many of you have other obligations and things that will come up. Here's to that, I challenge you to add up the time spent watching t.v., sitting at the computer, checking facebook. You will be stunned at the amount of time you will dedicate to those things yet struggle to set aside 3 hours of your week to improve your lifestyle.

Last thing we ask of you is that you work hard for those 3 hours.

Let's keep up the hard work everyone!!

Strength

2-2-2-2-2

Press

MetCon

For Time:

21 OHS (95/65)

32 KB Swing (1.5p/1p)

15 OHS

24 KB Swing

9 OHS

16 KB Swing

Dec 5

Strength

2-2-2-2-2

Back Squat

MetCon

10 min AMRAP

3 Power Snatch

9 Toes To Bar

Dec 2

Strength

Heavy Single

Bench Press

WOD

On the min. Every min. for 10 min.

2 Cleans

4 Grasshoppers