March 28 - CrossFit Estero

Food: Buffalo mozzarella and pine nuts over some baby romaine mix tossed in pomegranate balsamic dressing (homemade)

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

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coach's Choice


Overhead Squats 8 sets of 2.  Go for 2.5# increases every set.  Set 1 of 8 should still be a working set. Heavy with control.


30-20-10 reps of:

Thruster 95/65 *males that weigh #175 or more do #115

Ring Dips 

Knees to elbows or Toes to bar

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Band Back Squat: 6x2 @ 75%; Front Squat: 3x5@75%1RM

Skill: 3x 25yd Back Pedal

WOD: For Time: 50 Wall Ball (20/16), 30 Anyway Overhead (135/95), 40 Pushups

"If you aren't going all the way, why go at all?."

-Joe Namath