February 22 - CrossFit Estero

Food: Head portion of a whole tenderloin from costco.  70$ for a week worth of steak.  Not grass-fed but very good quality and very lean.  Excellent value.  Youtube has videos on how to breakdown a whole tenderloin.  

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:

Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.

Conditioning:

4 Rounds for Time:

200m Pinch Grip Plate Carry 25# (each hand) 15 Pullups 20 Pushups (hand release) 30 Situps

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 10 min EMOM 3x Thruster @ 65% 1 RM

Skill: 4x Ladder Drill

WOD: 10 min EMOM: 3 Rack Jerks (Vet:135/96, RX: 95/65), 4 Lateral KBS (Vet: 70/53, RX:53/35) ::THEN:: 30 Wall Walks

"I learned that if you want to make it bad enough, no matter how bad it is, you can make it."

-Gale Sayers

Josh Gibson

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