June 20 - CrossFit Estero

Food: Head portion of a whole tenderloin from costco.  70$ for a week worth of steak.  Not grass-fed but very good quality and very lean.  Excellent value.  Youtube has videos on how to breakdown a whole tenderloin.  

1. Follow this link to sign up for classes: CLICK HERE


15 Power Clean @ 75%, 3x3 Clean Pulls @ 105% of Clean 1RM


5 min ME L-sit pullup work



3 rounds for time of:

400m Run

21x Kettlebell Swings 52/35

12 pull-ups

CrossFit Football with Jeremy Howard 730pm

Strength: 3x5 Power Clean +Front Squat (done as Complex: Complete 1 Power Clean stand up and keeping footing from power clean then complete 1 front squat) @ 75%

Skill: 5 min ME L-sit pullup work

WOD: Nancy: 5 Rounds For Time: 400m Run, 15 OHS (95/65)

"I learned that if you want to make it bad enough, no matter how bad it is, you can make it."

-Gale Sayers