February 27 - CrossFit Estero
Food: hand crafted salad, oven baked sweet potato fries, tenderloin roast. Use google to search any recipe
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: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.
3x(5 roll to squat + 5 pistols each side) Advanced: Weighted Pistols + Pistol jumps
5 Min AMRAP of Double Unders 4 Min AMRAP of KBS 24/16kg 3 Min AMRAP of T2B
*no rest between amraps. 12 min total.
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: 12 min to establish 1RM Sumo Deadlift
Skill: 6x Burpee 10yd Sprints
WOD: 7 Rounds For Time: 3 Deadlifts (Pro: 275/185, Collegiate: 225/135, Am: 185/115), 11 Ring Dips, 11 Double Unders
"Perseverance is not a long race; it is many short races one after another."