Monday - July 16 - CrossFit Estero

Gluten Free homemade pizza.  Get a pizza stone.  Preheat stone in oven for 30 minutes at 500 degrees.  Switch to broiler and preheat to 500 for 5 minutes.  Pout your crust on the stone and build your toppings.  Put in oven for 8-10 minutes. It is done when crust is blackening but not burning and top is bubbling

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

Elite WOD

Strength: 8 min EMOM 2x Snatch (Squat) @ 85%

Skill: 5 min Role to Pistol work

Conditioning: "Hair of The Dog" 3 Rounds For Time: 5 Power Snatch (95/65), 10 Power Cleans (95/65), 15 Deadlifts (95/65)

Basic WOD

Skill: Front Squat 

Skill 2: Thruster

Conditioning: 15 Minute cap - 10 Rounds for time of: 10 Thruster, 10 Air Squat, 10 Hand release Push-up. 10 Jumping Pull-up (chin over bar)  *Thrusters: F-#35 use bar + technique plates - M - 20, 25, 30, or 35 set dumbbells)

CrossFit Football WOD

Strength: 12 Squat Clean @85%, 3x3 Front Squat @ 85%

Skill: 4x 3 cone drill 

Conditioning: For Time: 2 Rounds 20 Double Unders, 20 Deadlifts (185/130) ::THEN:: 400m Sprint ::THEN:: 2 Rounds: 10 Wall Walks, 10 Lateral KBS (75/53)

Josh Gibson

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