11/10/16 – November Fit Mom Workshop



Since our first Fit Mom Workshop in October was such a success we are having another one!  Sunday, November 20th at 11am all CFSE members, spouses, former members, friends of members, etc. who are currently pregnant, thinking of becoming pregnant soon, or have just recently had a baby are welcome to discuss some do’s and don’ts of exercising while pre&postnatal.  We will send out a more in-depth email tomorrow with more information that you can pass on to anyone you think would benefit from this.  If you have any questions or are interested in attending, please reach out to Isaac at isaac@escfitness.com.

*On a completely unrelated note, be sure to send Stu and Zoe your congrats the next time you see them!

CrossFit All Levels

A. Kneeling Single Arm DB Press @31X3 – 3×10-15 each arm, rest :90


5 Rounds for Time

40 DUs

20 MB Cleans

10 Box Jumps

*if need to scale DUs – rep scheme should take sub 1:00


A. Floor Press – heavy single in 15 minutes

B. Box Squats – 8, 6, 4, 4, 6, 8

C. Strict Pullups – 4xME, rest 1:30

*if modified: 4×5 @21X2

D. 1 Rep Max Height Box Jump


Running Lighter


2 x 200m, rest 1:15

1 x 400m, rest 1:30

2 x 200m, rest 1:15