6/17/15 – Introducing Coach Ben!


Ben Coaching

It has been a long time coming, but we are officially announcing Ben Little as a part of the coaching staff at CFSE!  Ben has been an active member with us since February 2012, becoming one of our top athletes.  He has participated in more CrossFit competitions than any other male athlete at our gym and recently competed in his first Weightlifting meet.  Ben is taking the lead on our Monday/Wednesday PM Strength Classes and helping out with other classes as well.  He has a great eye and the ability to make the most complicated movements feel simple – so listen to what he has to say!  Excited to make you official, Ben!

CrossFit Performance


A. EMOM x8 – 1 legless rope climb


B. EMOM x8 – 1-2 rope climbs


C. EMOM x8 – 3-4 Modified Rope Climbs


100 Alt. DB Snatches for Time (35/25)

*EMOM 5 burpees

-8 min cap-

CrossFit Fundamentals


A. Press vs. Push Press vs. Push Jerk Review

B. 10 minutes to find heavy: 1 Press + 2 Push Press + 3 Push Jerk


75 Wall Balls for Time (20/14)

-10 min cap-

Strength Class

A. Hang Snatch + Snatch, 7×1

B. Double KB Split Squat, 3×8, rest :90

C. Ring Pushup + Horiz. Arm Ex – 4xAMRAP, rest :60