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."