April 24 - CrossFit Estero

Food: Cottage cheese, some berries, and microgreens.  I don't eat cottage cheese often but if you can find some good quality stuff it is high in protein and a great late- night snack


2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%. Notes: There will be a 20 Burpee penalty for every missed rep.


1a) 3 X ME Bench Press @ 75% – rest 60 sec. 1b) 3 X ME Strict C2B Pullups – rest 60 sec.


For Time:

25 Wall Balls 20/14lb 40 Absolutely Vertical KBS 32/24kg 40 GHD Situps 25 Wall Balls 20/14lb 40 T2B 25 Wall Balls 20/14lb

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 15 Min Establish 1RM Shoulder Press

Skill: Hurdle work

WOD: For Time: Row 500m, 100 Wall ball (20/16), Row 500m

"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!. "

-Emily Post