January 11 - CrossFit Estero

Food: Grass-fed ground beef, and awesome burger toppings.  Perfect paleo goodness

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:

"Keg Drill" with foam roller/ball & barbell or KB


Press: 3 w/u sets (5@40%, 5@55%, 3@65%) Working sets: 3@70%, 3@80%, max reps (at least 3) @ 90%


"Buy-In" - 1K Row Sprint then, 4 rounds:

30 Med-Ball Slams 12 Ring Dips"

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 3x Bench Press Every 30 Sec for 4 min @ 70% 1RM, 3x5 Ring Pushups with 1 min rest between sets

Skill: Establish difference in 40 time and Flying

WOD: For Time: 9-6-3 Deadlift (Vet: 315/225, RX: 275/185), 3-2-1 40 yd Bear Crawl, 9-6-3 Pullup (Vet:C2B, RX: Chin to Bar)

"Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it."

-Jack Canfield