April 5 - CrossFit Estero

Food: Egg Pizza. Recipe in the new Marks daily apple cookbook: Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

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:

Coach's Choice


Pratice gymnastics and any weak movements for 15 minutes.


Jog 400m very light to warmup
Set a new 1 rep max in the 400m sprint. Go as fast and hard as you can.
Jog 400m to cool down
*Foam roll and work on mobility with any leftover class time

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Squat Clean: 1x5@65%, 1x3@75%, 2x3@80%; Clean Extensions: 3x5 Medium=

Skill: 5 min POSE form

WOD: 50m Sprint every 30 sec for 4 min, 2 min rest, 50 meter sprint every 30 sec for 3 min, 1.5 min rest, 50 meter sprint every 30 sec for 2 min 

"Make it a rule of life never to regret and never to look back. Regret is an appalling waste of energy; you can’t build on it; it’s only for wallowing in."

-Katherine Mansfield