March 19 - CrossFit Estero

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

Food: Fresh spinach salad, orange beef curry, white potato gratin

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coaches choice DROM


High Bar Back Squat 1×5@65%, 3×5@75%, rest 2-3 min between sets


Half "Cindy" 10 min amrap of 5 pull-ups 10 push ups 15 squats

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: High Bar Back Squats: 1x5@70%, 1x3 @80%, 2x3@85%; Box Squats:5x2@75%1RM BS 1min rest between sets

Skill: 4x Routes

WOD: 2x5 min AMRAPs: 5 Ring Dips, 5 Pullups, 5 Lateral KBS (Pro:70/53, Collegiate:53/35, AM: 35/25)


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

-Gale Sayers