February 14 - CrossFit Estero
Food: Homemade gluten free sweet potato pie and some organic valley organic ice cream on top.
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:
Coaches choice DROM
15 minutes Muscle-Up practice
Notes: Band-assisted is the preferred practice method if you do not have full Muscle-Ups.
4 rounds of: 40 seconds ME Wall Walks -rest 20 seconds- 40 seconds ME Ring Dips -rest 20 seconds- 40 seconds ME Power Cleans 155/105# -rest 20 seconds-
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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: 10 min to Establish 1RM Back Squat
Skill: 4x 3 Cone Drill
WOD: 3x4 min AMRAP (1 min rest between AMRAPs): 3 Jerks (Vet:135/95, RX: 95/65), 7 Wallball (20/16), 5 Hand Release Pushups
"Failure is simply the opportunity to begin again, this time more intelligently."