January 16 - CrossFit Estero

Food: Beef  carpaccio with shaved parmesan and argula 

1. Follow this link to sign up for classes: CLICK HERE

Weekly Strength Template:

Monday: Overhead Press

Tuesday: Pistols

Wednesday: Deadlifts

Thursday: Cleans

Friday: Squat

Saturday:WOD then skills

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Keg Drill with Medball - Clean practice with PVC


Overhead Press: 3 w/u sets 

(5@40%, 5@55%, 3@65%) Working sets: 5@75%, 3@85%, max reps (at least 1) @ 95%


3 Rounds:

1 min max reps strict pull-ups Rest 1 min 1 min max reps handstand pushups Rest 1 min 1 min double unders

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 6 min EMOM 2x Deadlifts @ 75%, 3x5 Sumo Deadlift

Skill: 5 min Sprint take off form Work

WOD: For Time: 1/2 BW Power Cleans and 1/2 BW of Reps, ::THEN:: 30 T2R

"Spirit ... has fifty times the strength and staying power of brawn and muscle."


Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States