January 12 - CrossFit Estero

Food: When you are in a bind with food choices a quick oil/vinegar dressing on top of some romaine and chicken breast is a quick guilt-free fix.

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:

Lax Ball into chest and soft tissue below/behind armpit, 2 min per side + Coaches Choice Dynamic


Snatch Pratice


AMRAP 10 min KB swing 53/35 x 10 Sumo DL High pull 53/35 x 10

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 8 min EMOM 3x Power Cleans @ 65% 1RM

Skill: 4x 20 yd Sprint to Diagonal Cut (>) 1:3 W:R

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)


"The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt."

-Max Lerner