January 23 - CrossFit Estero

Food: Broccoli, chicken and mozzarella in a tomato sauce

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


Double Under Pratice


Run 1 mile

Rest 4 minutes Run 1 mile Cash out: 2 burpees per second that your second mile time increases. 50 burpees if the coach things you're sandbagging the first mile.

Post time to comments

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 6 min EMOM 2x Sumo Deadlift @ 70%, 3x9 DB Cleans

Skill: 3x 60 yd Sprint

WOD: 8 Min AMRAP: ME Pullups (Vet: C2B RX: Chin to Bar), ME Lateral Burpee, 40 yd Sprint

"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur."

-Vince Lombardi