January 24 - CrossFit Estero

Food: Homemade chicken marsala...Much better than the restaurant version

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:

"Keg drill" with foam rollers/med balls and kettlebells - Coaches choice DROM


Class Push Jerk Pratice:

--Jump and land (no bar, hands at sides) --Jump and land (hands in rack position) --Push jerk (no bar, just with hands) --Push jerk with PVC


5 Rounds, 15 min cap: Push press, 5 reps 115/65 Strict Pull-up, 5 reps Rest 30 seconds; if push presses go up easy, increase weight each round Cash out: wait until entire class finishes, then -Max reps push press, 115/95lbs, rest 1 min, -Max reps strict pullups"

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 6 min EMOM 2x Front Squats @ 70%, 3x9 Thruster (95/65)

Skill: 6x 20 yd Sprints

WOD: 15-12-9 For Time: Thruster (Vet: 135/95 RX: 95/65), Power Clean (Vet: 135/95 RX: 95/65) ::THEN:: 30 Shoulder Touches

"There are only two options regarding commitment; you're either in or you're out. There's no such thing as life in-between."

-Pat Riley