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

Handstand pushup

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