March 15 - CrossFit Estero

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

Food: Beef and veal meatballs over a sweet potato hash-cake with various sauces.

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Couch Strecth - Coaches choice DROM


15 minutes to establish a 1RM Push Jerk + Split Jerk.


For Time:

30 Handstand push-ups *Females - Full 'no knee' 'hand-release' pushups 30 Stepping Lunges *per leg 30 Toes-to-bar 30 Push ups 30 Air Squats 30 Sit ups

Each rep needs to be done with 100% perfect form. Do not advance until all reps are completed in order and with perfect form. No pacing...hit the wall and keep going

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Power Clean: 1x5@65%, 1x3@75%, 2x3@80%; Clean Extensions: 5x3 Heavy

Skill: 2x20 yd Band Back Pedal

WOD: 3min AMRAP: Heavy Sled Pulls (185/115) 3min AMRAP: Sledge Hammer Strikes (5L,5R) 3 min AMRAP Box Jumps (24/18)


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

-Gale Sayers