February 9 - CrossFit Estero

Food: Organic valley vanilla ice cream left, right some organic valley whipped cream.  Amazing food can be and should be apart of a balanced Paleo diet.  Now this isn't strict paleo but that is my treat for cooking about 99% of my food and using top quality ingredients while avoiding grains and gluten and most of what is recommend on a paleo diet.  When you reach a certain level of compliance you can get away with things like this (plus dark chocolate).  It must be earned though!

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


3 rounds for time of: 12 Deadlifts 275/185# 24 Box Jumps 24″


10 minute AMRAP of (alternating) Turkish Get Ups @ 24/16kg

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 2x Split Snatch @ 65% every 30 Sec for 6 min

Skill: 4x 20 yd Band Sprints

WOD: 8 min AMRAP: 5 Snatches (95/65), 15 Situps

"The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible."

-Richard M DeVos