4/6/16 – Lost & Found



We have a bunch of clothes that have been hanging out in the lost & found on the shelves in the locker area.  Time for this stuff to be cleaned out!  Please claim your items by the end of the week or we will donate to someone who actually needs it.

Second – please take note of the newsletter that was sent out earlier today.  We are not having Open Gym as usual on Sunday, but we are opening up a class from 10:30am – 11:30am (this Sunday only) for coaching development purposes.  If you would like to participate in this please email info@escfitness to reserve your spot! *Note – we apologize for the incorrect date in the newsletter.  We meant Sunday, April 10th (this Sunday)!

CrossFit Performance

A. Single Arm Overhead KB Lunge – 4×50′ alternating

*score heaviest load used


3 Rounds for Time

10 Hang Power Cleans (heavy)

15 CTB Pullups

20 MB Front Squats (heavy)

*dose response: muscular/strength endurance

* choose loads that can be done as heavy singles or small TnG sets for the hang power clean, and a MB load heavier than you normally wall ball

CrossFit Fundamentals

Hollow Body Review

:30 ME Hollow Body Hold

:30 ME Superman Hold

:30 ME Plank

1:00 Rest



15 min AMRAP

20 Alt. DB Snatches

200m Run

20 Alt. DB Front Rack Lunges

*dose response: can be muscular endurance or max aerobic power depending on loads selected. work with your coach to determine the desired dose response for you. 

Olympic Weightlifting

A. Below Knee Snatch – 15×1, moderate across

B. Power Clean + Pause Push Jerk – 5×1+1, heavy

C1. KB/BB Split Squats – heavy set of 8 each leg

C2. KB/BB Split Squats – 2×8 each leg + 8 Back Squats @95% of C1


5 Rounds

Split Jerk + Split Press 2+5 x 3