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
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."