Feb 16 - CrossFit Estero

battered onion rings with coconut flour and deep fried in coconut oil.  Side sliced pineapple. Side all natural nitrate free prosciutto, homemade tomato sauce with fennel pork sausage

News: Paleo Challenge DAY 2. Still taking sign-ups. Get those sign ups in people!!!!!

Start sharing your food pictures on Facebook...great to get ideas and tips and to help each other out during the 60 days.....utilize the community to get to your goals!

Elite members WOD:


Bench Press - Build to 85% and perform sets of 4 until failure

1 set of max time hold locked out in the bench press positon @ your 1 rep max on bench...Use spotters to get it up and to watch during the hold


Same as above

1 set of max time Hold @ 1repmax. Use spotters to get weight up and locked out.

1 set @ 1.5 x 1repmax.  Use spotters to get weight up and locked out.


Frog Stand: work towards 30 seconds of holding...break up into manageable sets

Advanced: Advanced frog stand no knee support...all advanced athletes should have these...60 seconds of work...


3 Rounds for time of:

250m Row

10 Hang Power Clean 95/65

400m Run

Advanced: Above WOD then rest 5 minutes before:

60 second static holds of each: Back Lever, Front lever, Inverted Hang, Support


Foam Roll

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