12/10/15 – Give the Gift of Fitness

RANT

Have someone in your life that needs that little push to get them to start working on their health?  Give them the gift of fitness this year.  We have gift boxes with a gift card for 1 month unlimited membership and a CFSE shirt available for purchase for $75.  Email us at info@escfitness.com if you are interested in purchasing one of these boxes for a family member or friend or if you have any questions!

And just to clarify – this is redeemable only by people who are not current or past members; it is only for people that you want to come in and try the gym for the first time.  Thank you!

CrossFit All Levels

STRENGTH

A. Partner Leg Throws, :45 ON/:15 OFF x8

B. L-Hang, :60 ON/:15 OFF x3

METCON

15 min AMRAP

15 Hang Power Cleans

200m Run

15 Shoulder to Overhead

200m Run

Dose Response: Your Pick – Strength Endurance or MAP Based on your goals, select a load that makes this more a strength biased workout or something lighter that elicits more of a conditioning style workout.

Strength Class

A. Banded Glute Bridges, 3×7 w/2 second pause

B. Back Squat

1×10

3×8 (increasing)

C. Deadlift, 4×5

D. Heavy Jerk Dips @13×1, 3×3