June 4 - CrossFit Estero

Food: Diced flank and sweet potato fries

Follow this link to sign up for classes: CLICK HERE

Strength

3x5 Power Snatch + OHS (done as Complex: complete 1 Power Snatch then stand up keeping footing and complete 1 OHS) @ 70%

Skill:

5 min Free Standing Hand Stand Work

Conditioning

3 Rounds For Time:

40 Wall Ball (20/16)

40 Split Jumps (20L/20R)

15 Front Squats (95/65)

9 HSPU

CrossFit Football with Jeremy Howard 730pm

Strength: 18 Squat Clean/Split Jerk @70%, 3x3 High Bar Back Squat @ 70%

Skill: 10x Jumps for Height

WOD: 2 Rounds For Time: 20 Front Squats (95/65), 20 Double Unders, 20 Split Jumps, 20 Deadlifts (Pro:315/205, Col: 275/180, Am: 225/150)

"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it."

-William Durant

June 2 - CrossFit Estero

Grass-fed flank, a sharp knife and some pan drippings reduced with some KERRY GOLD BUTTER!!!!!!! <-----SOOOO GOOD...YUMM!

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

Strength/Skill:

Make up a lift from week

Conditioning:

Choose a Hero or Female WOD

"Others will underestimate us, for although we judge ourselves by what we feel capable of doing, others judge us only by what we have already done."

-Henry Wadsworth Longfellow

June 1 - CrossFit Estero

ROAST YOUR VEGETABLES!!! ITS SO EASY AND THEY TASTE AMAZING! TRY IT!

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

Strength/Skill:

Work on a skill for 15 minutes

Conditioning:

5 rounds for time of:

3 Power Cleans 185/120#

12 Burpees

15 Pullups

"Success is nothing more than a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day. It is the accumulative weight of our disciplines and our judgments that leads us to either fortune or failure."

-Jim Rohn

May 30 - CrossFit Estero

Hand crafted strawberry salad with macadamia nuts and a homemade balsamic vinegar

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

Strength/Skill:

Every 30 seconds for 7 minutes:      1 Power Clean @ heaviest possible

Conditioning:

8 minute AMRAP of:

7 Deadlifts @ 225/155

35 Double-Unders

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 12 Power Clean @ 80%, 4x3 Back Squats @80%)

Skill: 30 Burpee Pullups for Time

WOD: 3 Rounds For Reps: 1 min ME Deadlifts (225/135), 1 min Rest, 1 min ME HSPU, 1 min Rest, 1 Min ME Ring Dips, 1 min Rest

"Our real problem is not our strength today; it is rather the vital necessity of action today to ensure our strength tomorrow."

-Calvin Coolidge

May 29 - CrossFit Estero

Asian Beef coconut soup. Soup Tips: Sweat vegetables first.  Taste and season as you go to build layers of flavor.  Don't let boil, a slow simmer is ideal.

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

Strength/Skill:

Back Squat/Pistol Supersets:

Build up to 60% of 1 rep max and perform 3 sets of 15. 

In between sets after 30 seconds rest perform 10 Pistols per leg with light assist (band/bar).

Conditioning:

4 Rounds of 1 minute stations. Score is total reps combined: 10 second switch period.

Sit-up

Hand Release Pushups

Double Under

Knees to elbow, toes to bar or toes through rings

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 12 Squat Snatch @ 80%, 4x3 Bench Press @ 80%

Skill: 4x 50yd Sprints

WOD: 4 min AMRAP: Double Unders ::THEN:: 4 min AMRAP: 5 OHS (95/65), 5 KB Swings (70/55)

"Action may not always bring happiness; but there is no happiness without action."

-Benjamin Disraeli