March 21 - CrossFit Estero

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

Food: Gluten Free paleo pizza using rice and coconut flour mixture. Topped with some awesome ingredients.  Sauce is whole peeled san marzano tomatoes crushed by hand, hand shredded chunks of mozzarella, crumbled sausage and some hand-picked oregano.

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coaches choice DROM


Bench Press 1×5@65%, 3×5@75%, rest 2-3 min between sets


Bradley — hero WOD 10 rounds of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Band Back Squat: 6x2 @ 70%; Front Squat: 3x5@70%1RM

Skill: 3x 25yd Sprint

WOD: For Time: 30 Burpees, 10 Lateral Jumps, 30 KB Snatch (15L, 15R) 53/35, 20 Burpees, 20 Lateral Jumps, 20 KB Snatch (10L,10R) 53/35, 10 Burpees, 30 Lateral Jumps, 10 KB Snatch (53/35) 

“Success is nothing more than a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day. It is the accumulative weight of our disciplines and our judgments that leads us to either fortune or failure.”

-Jim Rohn