February 22 - CrossFit Estero
Food: Head portion of a whole tenderloin from costco. 70$ for a week worth of steak. Not grass-fed but very good quality and very lean. Excellent value. Youtube has videos on how to breakdown a whole tenderloin.
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
Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.
4 Rounds for Time:
200m Pinch Grip Plate Carry 25# (each hand) 15 Pullups 20 Pushups (hand release) 30 Situps
Post time to comments
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: 10 min EMOM 3x Thruster @ 65% 1 RM
Skill: 4x Ladder Drill
WOD: 10 min EMOM: 3 Rack Jerks (Vet:135/96, RX: 95/65), 4 Lateral KBS (Vet: 70/53, RX:53/35) ::THEN:: 30 Wall Walks
"I learned that if you want to make it bad enough, no matter how bad it is, you can make it."