February 28 - CrossFit Estero

Food: Sliced tomato topped with bacon bits, poached eggs, and a homemade tiziki sauce

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:

Coaches choice DROM


15 minutes Snatch technique work from the hang


10 minute AMRAP of:

15 Over-the-Platform Burpees

20 KB Push Press 24/16kg (10L/10R)

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength:7 Barbell Squat Complexes: (3 Power Cleans, 3 Front Squats, 3 Jerks, 3 Back Squats) **Same Weight must be maintained for all lifts

Skill:4x 3 Cone Drill

WOD:3min AMRAP, 5 min AMRAP, 7 min AMRAP (1 min rest between each): 9 Calorie C2 Row, 14 Wallball (20/16), 5 Anyway Over Head (Pro: 155/95, Collegiate: 135/85, AM: 95/60)

"Progress has little to do with speed, but much to do with direction."