January 30 - CrossFit Estero

Food: Asain Beef coconut soup. Soup Tips, Sweat vegetables before always.  Taste and season as you go to build layers of flavor.  Don't let boil, a slow simmer is ideal.

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:

Couch Strecth - Coaches choice DROM


Back Squat/Pistol Supersets:

Build up to 60% of 1 rep max and perform 3 sets of 15. Last Set go near failure.

In between sets after 30 seconds rest perform 10 Pistols per leg with light assist (band/bar). Last set go near failure


4 Rounds of 1 minute stations. Score is total reps combined: 10 second switch period.


Hand Release Pushups

Double Under

Knees to elbow, toes to bar or toes through rings

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 6 min EMOM 2x Sumo Deadlift @ 75%, 3x5 Shoulder Press @ 55%

Skill: 2x 100yd Sprint

WOD: 3 Rounds For Time: 16 Push Press (Vet: 135/95, VET: 95/65), 16 Barbell Facing Burpees ::THEN:: 100 Double Unders

"Action may not always bring happiness; but there is no happiness without action."

-Benjamin Disraeli