January 17 - CrossFit Estero

Food: Sliced flank steak with roasted broccli and carrots 

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:

Calf Strecth - Coaches choice DROM


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


Every minute on the minute for 15 min:

2 Power Cleans, 155/95 3 Box Jumps 30/26"" Max reps burpees for the rest of minute.

--Score is total number of burpees completed

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 6 min EMOM 2x Box Squats @ 75%, 3x5 Plate Loaded High Box Jumps

Skill: 4x Coverage Routes

WOD: 8 Min AMRAP: 3 Anyway Overhead (Vet: 135/95, RX: 95/65), 6 G.S. Pushups, 9 Split Jumps

“It is your attitude, not your aptitude, that determines your altitude.”

– Zig Ziglar