10/11/16 – New Day & Time for Yoga

yoga ashley


On a trial basis we are moving Deep Stretch Yoga class to Sundays from 10am – 11am starting THIS Sunday, October 16th!  As long as we have a good showing for this class we will continue to offer it.  So if you are looking for a way to work on your overall fitness on Sundays, or have been wanting to try Deep Stretch Yoga but haven’t been able to on Tuesday evenings – here it is!  Nicole is going on a sabbatical for a few months , so long-time CFSE member Ashley Hardee will be running this class.  Many of you will remember her from our Yoga & Mimosas event we did a few months ago, which was a big success!  Try it out – and don’t forget to sign up for it in MindBody.

CrossFit Performance

A. 3 Rounds NOT for Time

10 Scap Pullups

3 Strict Pullups


3 Rounds for Time

25 CTB Pullups/10 Strict Pullups/Ring Rows @21X2

12 Alt. OH Lunges

CrossFit Fundamentals

A. HandStand PushUp Progression Review

B. HSPUs – 3×5




Even: ME Plank Hold

*if max effort HSPUs drops below 5 for the minute, go to the next step down in the progression


A. Deadlift – 4×3, heavier than 9/27

B. Front Rack Step Ups – find heavy 3 reps per leg

C. Front Rack Step Ups – 3×3 each leg @85% of B

D. Iron Scap


Core Stability


4 x 100m Run

4 x 75m Run

Walking Recovery