i've gotten E+ for free when i asked the gate agent, at check-in i believe they still charge for E+ but you'll be able to see how many empty E+ seats they have

i just asked nicely for a seat closer to the front (when i'm in the back) or a seat with no one in the middle and pointed out i was *G and asked if there's anything they can do for me (though it was a couple super short LAX-LAS and return legs)