February 3 - CrossFit Estero
Food: Grassfed flank, a sharp knife and some pan drippings reduced with some KERRY GOLD BUTTER!!!!!!! <-----SOOOO GOOD...YUMM!
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
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set
21-15-9 Reps of:
Kettlebell swing 72/52
Toes to bar
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"Others will underestimate us, for although we judge ourselves by what we feel capable of doing, others judge us only by what we have already done."
-Henry Wadsworth Longfellow