February 13 - CrossFit Estero

Food: Courtesy of MarksDailyApple.com

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

This week Strength Template for Elite classes:

Monday: Back Squat

Tuesday: Muscle Up skill

Wednesday: Bench Press

Thursday: Clean and Jerk

Friday: Back Squat

Saturday: Snatch Skills

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coaches choice DROM


1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.


20 minute AMRAP of:

20 Push-Ups (hand-release) 30 Situps 40 KBS 24/16kg

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 6 min EMOM 2x Sumo Deadlift @ 75%, 3x5 Shoulder Press @ 55%

Skill: 5 min Sprint take off form

WOD: 3 Rounds For Time: 15 Burpee Box Jumps (24/18), 40 yd Sprint, 10 Shoulder Touches 

"Take a chance! All life is a chance. The man who goes the furthest is generally the one who is willing to do and dare. The "sure thing" boat never gets far from shore."

-Dale Carnegie