February 1 - CrossFit Estero

Food: Chicken thighs and some roasted mix veggies.  Toss veggies in some oil and put on baking sheet, put in 400 degree oven and watch until browned 30-40 minutes.  So easy. 

1. Follow this link to sign up for classes: CLICK HERE - 

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Couch Strecth - Coaches choice DROM

Strength/Skill:

High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.

Conditioning:

3 Rounds for total reps of:

45 sec Shoulder Press 95/65

Rest 45 sec

45 sec Pullups

rest 45 sec

45 sec Push Press 95/65

Rest 45 sec

45 sec Box Jumps 30/27

rest 45 sec

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 12 min to establish 1 RM of Bench Press

Skill: 4x 40 yd Sprints

WOD: 7 Rounds For Time: 7 HSPU, 7 T2B, 7 Deadlifts (Vet: 185/145, RX: 135/95) ::THEN:: 50 Lateral Jumps "Learn how to be happy with what you have while you pursue all that you want."

-Jim Rohn

Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States