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."

-Henry Ford