3/3/16 – Possible 4:30pm Class


In case you didn’t see today’s newsletter – we are considering adding a 4:30pm CrossFit All Levels Class Monday and Wednesday (Monday, Wednesday and Friday starting in April).  If this is something you are interested in please send an email to info@escfitness.com.  If enough people let us know they would like the class then we’ll give it a trial run!

Also – one more reminder to put your name down on the list on the front desk if you are coming on Friday to the Friday Night Lights event!  All members are welcome.

CrossFit All Levels

For Time

400m Run

30 Box Jumps (24/20)

40 Wall Ball (20/14)

50 Pullups/Ring Rows @21X1

40 Wall Ball

30 Box Jumps

400m Run

*30 min cap

Dose Response: Maximum Aerobic Power – Move as fast as possible, but at a pace that will allow you to maintain similar throughout the workout.


A. Hollow Body/Overhead Position Review

B. Press – work to heavy single

C. Push Press – 4xME @80% of B, rest 2:00

D. RDLs@ 33X3, 4×6-8, rest as needed (increase each set)

E. V-Ups – collect 30 reps

Endurance Class


Foot Pull


1:30 Run

1:30 Rest

2-4 Repeats (stop when form deteriorates)