11/7/14 – Nutrition Seminars this Month


First remember that if there is anything you want to sit and talk with Stu about (plateaus, goals, nutrition, etc), shoot him an email at sbrauer@escfitness.com to talk with him on Sunday sometime between 10a and 11am.

Second – we are doing our Nutrition Seminar a little differently this month.  We are going to have two seminars with different purposes.  The first is on Thursday, November 13th at 6:30pm.  This is meant for the “hard gainers” – those who want to put on muscle mass and struggle to do so.  The following week, Thursday November 20th at 6:30pm, is the seminar for those trying to decrease their body fat percentage.  Every one has different goals so we want to get more specific and tailored to what you are looking for!  Even if you have attended a Nutrition Seminar before we recommend attending whichever of these fits you best!

CrossFit Performance


A1. Strict Pullup @21×1, 4xAMRAP, rest :45

A2. HR Pushups, 4xAMRAP, rest :45


1. 6 min AMRAP

10 KBS (53/35) + 10 K2E

Rest 3:00

2. 6 min AMRAP

10 Wall Ball (20/14) + 10 Burpees

Rest 3:00

3. 6 min AMRAP

200m Medball Run (20/14)