March 12 - CrossFit Estero

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

Food: Oven roasted chicken parts over a reduction sauce. Side of goat cheese rolled grapes with pistachio crumbs

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: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.

Conditioning:

21-15-9 reps of:

Dumbbell Thruster @ #40/#30

Burpee Box Jump

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 12 min to establish 1RM Sumo Deadlift

Skill: 6x Burpee 10yd Sprints

WOD: 7 Rounds For Time: 3 Deadlifts (Pro: 275/185, Collegiate: 225/135, Am: 185/115), 11 Ring Dips, 11 Double Unders

Check out our new commercial! Thank you to all the actors and interviews that helped make this happen!

Josh Gibson

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