February 6 - CrossFit Estero

Food: Diced flank, 2 fried eggs, some sliced grape tomatoes, fresh chives, salt/pepper

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: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.


Tabata Mashup of:

Ring Dips

Front Squats 135/95


For Total Reps

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 12 min to Establish 1RM Deadlift (No Sumo)

Skill: 5 Min Sprint Form Take off

WOD: For Time: 150 Lateral KBS (53/35), 30 HSPU

"Whatever you can do or dream you can, begin it. Boldness has genius, power, and magic in it."

-Johann Wolfgang von Goethe