February 29 - CrossFit Estero

Food: Chicken thighs pan fried over a basic reductino sauce of chicken stock, 1/4 white wine, diced shallot, and finished with butter.

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


High-Bar Back Squat: 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85% – rest 2-3 min between each set


5 Rounds for Total Reps of:

1 Min ME OHS @95/65 Rest 30 Sec 1 Min ME Ring Dips Rest 30 Sec

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 10 min Un Broken Double Under Practice ** Set PR

Skill: 8x 10 yd Back Pedals

WOD: For Time: 150 T2R ::Then:: Half your PR of Unbroken Double Unders 

"Enthusiasm is everything. It must be taut and vibrating like a guitar string."