12/1/14 – Welcome to December!


Hope everyone had a great Thanksgiving weekend!  If you didn’t see it earlier, check out the newsletter we sent out this morning about our new Personalized Nutrition Coaching offering.  If you have any questions about it or are interested in starting please email info@escfitness.com!

On a related note, we are going to have another Nutrition Seminar this Thursday, December 4th at 6:30pm.  This seminar will be focused on teaching the ins and outs of the Paleo Diet and nutrient timing.  If you’ve never attended a seminar before or need a little refresher headed into the holiday season, make sure you show up!

This Sunday, December 7th we will have another “Shoot the Shit” session with Stu between 10am and 11am.  This will be the only one for the month, so make sure you send him an email to reserve your spot if you are interested in talking with him about any specific goals, plateaus, etc!

CrossFit Performance


Legless Rope Climbs/Rope Climbs

Collect 7 reps (rest as needed)

Athletes proficient with rope climbs will collect 7 reps as strength work – those needing assistance on learning the footwork or learning modifications will spend time with the coach during this portion and treat it as skill work.


4 min AMRAP

2 Rope Climbs

10 DB Hang Power Cleans to Overhead (35/25)

-Rest 4 minutes- x3

CrossFit Fundamentals


Front Squat@22×1, 3×8, rest :60


15 min AMRAP

10 Front Rack Barbell Lunges (each leg) (75/45)

10 Push Press

10 Burpees