Aug 12

EST Update:
Beginning Aug 18th our 8:45am Class will only be held on Mondays, Wednesdays, and Fridays.

We are excited to bring Tony Ruiz back up to the gym. Expect to see him during the 8:45 and a couple of the 6am classes.

You will also be seeing some more construction soon. We will be redesigning our gym and building a new entrance and lobby area. Look forward to some remodeling come Sep.

We will be working hard to grow EST and it starts with you guys. Please let us know if there is anything we can do for you and how we can help your friends and family get started or continue a healthy lifestyle.

Thanks,
Chris

Strength

4 x 1 Power Clean + 3 Front Squat

MetCon

100 KB Swing

3 Burpee at the top of each minute

Aug 11

Strength

5 x 1 Rack Jerk + 2 OHS

MetCon

"Josh"

21 OHS (95/65)

42 Pull Up

15 OHS

30 Pull Up

9 OHS

18 Pull Up

or

"Mini Josh"

21-15-9

OHS (95/65)

Pull Up

Aug 7

5 x 1 Max Distance Broad Jump

MetCon

10:00 AMRAP

200m Run

15 Pull Up

Aug 6

Strength

5 x 1 Pause Jerk

MetCon

3 Rounds of:

7 Clean & Jerk (Choose weight)

15 HR Push Up

1:1 Work:Rest

Aug 5

Strength

4 x 2 Back Squat

MetCon

3 Rounds of 1:00 Stations:

L-Sit

Air Squat

Sit Up

200m Run

Rest

Aug 4

Chris puts 300lbs overhead.

Strength

1RM Weighted Pull Up

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115/75)

10 KB Swing (1.5/1)

10 Box Jump (24/20)

Aug 1

4 x 1 Snatch Balance

3 x 10 Bench Press

Sets of:

1:00 Plank

1:00 Rest

1:00 Left Side Plank

1:00 Rest

1:00 Right Side Plank

1:00 Rest