March 13 - CrossFit Estero

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

Food: Homemade gluten free pizza with coconut flour crust

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Couch Strecth - Coaches choice DROM

Strength/Skill:

15 minutes to establish a 3RM Power Clean + Hang Squat Clean

Conditioning:

“Fight Gone Bad”

3 Rounds of 1 minute at each station:

Wall-Ball

Sumo DL Hi Pull *75/55

Box Jump

Push Press *75/55

Rower

Rest

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Speed Bench Press (3 hand position): 9x3 @ 50% w/ Bands, Chain/Band Pushups:2x 30 Sec ME

Skill: 4x Ladder Drill

WOD: 12-9-6 Heavy Fran: Thruster (135/95), C2B Pullup ::THEN:: 50 Double Unders For Time

Check out our new commercial! Thank you to all the actors and interviews that helped make this happen!