January 9 - CrossFit Estero

Food: Marinated Flank steak thin sliced with some roasted broccli and carrots

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:

Foam Roll Thoracic spine/back


Handstand Drills & Practice: At least: 3x5 kick to handstand, 3xmax reps HSPUs


"Angie"" 100 pull-ups 100 push-ups 100 sit-ups 100 squats

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 8 min EMOM 2x Deadlifts @ 70% 1RM, 3x5 Zerchers with 1 min rest between sets

Skill: 8x 10 yd Sprints 1:3 W:R

WOD: Max Reps (running count): 5 min ME Anyway Overhead Vet: 135/95, RX: 95/66, 4 min ME Box Jumps 20/16, 3 min ME Ring Rows, 2 min ME Split Jumps (each leg is one rep),  1 min ME Situps

"You only ever grow as a human being if you're outside your comfort zone."

-Percy Cerutty