February 20 - CrossFit Estero

Food: Hard boiled eggs sliced, diced bacon, and a blender hollandaise sauce (so easy and awesome check this link for the sauce)

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

This week Strength Template for Elite classes:

Monday: Muscle up Work

Tuesday: Snatch

Wednesday: Back Squats

Thursday: Push Press

Friday: Back Squat

Saturday: 1RM Deadlift

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coaches choice DROM


Muscle Up work - 15 minutes


5 rounds of:

5 Deadlifts @ 225/150

8 Over the Box jumps 20"

Run 200m

Rest 2 minutes

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength:  6 min EMOM 2x Sumo Deadlift @ 80%, ME Thruster (95/65)

Skill: 1x  Gasser

WOD: For Time: 300 Sledgehammers (150L, 150R), 100 Lateral Jumps "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