February 15 - CrossFit Estero
Food: Heirloom green tomatom with mozzarella and dots of balsamic vinegar
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:
Couch Strecth - Coaches choice DROM
1) Bench Press: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
50 Burpees 20 Power Snatches 95/65# 25 Burpees 10 Power Snatches 95/65#
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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: 6 min EMOM Push Press @70% 1RM, 2 min ME Pushup
Skill: 5 min of 20yd Sprints every 30 sec
WOD: 5 Rounds For Time: 12 Shoulder Touches, 12 T2B ::THEN:: 20 GHD Situps
"The most important key to achieving great success is to decide upon your goal and lunch, get started, take action, move."