January 25 - CrossFit Estero

Food: Roastaed sweet potatos and carrots with thyme and garlic.  Set oven to 400, place some ingredients on sheet pan.  Add some butter halfyway through...cook 30+ minutes until a nice exterior has formed. Extremely easy.  

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:

Pigeon stretch, 2 min per side - Coaches choice DROM


L-sit/knees to chest hold, 3x45 (options are paralletes, rings, or pull-up bar) Ring support holds, 3x45 sec Frog stand holds, 3x45 sec


AMRAP 20 minutes: Deadlift 155/115 x 10 Sprint 250m Push ups x 15

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 3 Bench Presses every 30 sec for 4 min @ 70% 1RM, 5x5 Shoulder Press

Skill: 6x 20 yd Back Pedal

WOD: 4 Rounds For Time: Ladder Drill (2 in 2 out), 11 OHS (Vet: 135/95 RX: 95/65), 22 DeadLifts (Vet: 135/95, RX: 95/65) ::THEN:: 50 Sledgehammers

"The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move."

-John Wooden