March 7 - CrossFit Estero

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

Food: Paleo Meatloaf covered in strips of bacon and a paleo ketchup glaze.  Lasted for a few meals. The secret to Paleo on a budget and/or with minimal cooking skillz IS...............THE OVEN!!!!!!!!!!  Or the Crockpot, dutch oven, whatever.  Big batches of protein cooked for long periods of time at low to moderate heat is the key to making tasty and satisfying paleo (or any diet) meals.

Day Template for Week:

Thursday: Kipping Pull-ups PR, Isabel

Friday: Squat Snatch PR, Helen

Saturday: Make up day 1 pr and 1 female missed from week

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Couch Strecth - Coaches choice DROM


Find a new 1 rep max in Jerk - Split where possible



21-15-9 reps of:

Thruster 95/65


*Set a new PR!!!!!!

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CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: Class Choice PR

WOD: Class choice Ladies WOD

“If you don’t have time to do it right, when will you have time to do it over?.

-John Wooden