February 16 - CrossFit Estero

Food: Shredded pork in sauce, some side of fruit and a green tomato salad with mozarella

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


12 minutes to establish a 1RM Clean & Jerk (squat and split)


For Time:


30 Toes to bar 20 Thrusters 135/95# 30 Kettlebell swings 32/24kg 20 Push Jerks 135/95# 5 Rope Climbs (no jumping to rope) Note: sub for 5 rope climbs is 15 strict pullups + 15 knees to elbows, to be performed as 1 pullup + 1 kte x 15.

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 6 min EMOM 2x Snatch Balance @ 70% 1RM of Snatch, 3x5 Heavy Snatch Extension

Skill: 4x25yd Back Pedals

WOD: For Time: 150 T2R, 4x Sled Pulls (135/90)

"If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards."

-Paul Bryant