May 29 - CrossFit Estero

Asian Beef coconut soup. Soup Tips: Sweat vegetables first.  Taste and season as you go to build layers of flavor.  Don't let boil, a slow simmer is ideal.

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


Back Squat/Pistol Supersets:

Build up to 60% of 1 rep max and perform 3 sets of 15. 

In between sets after 30 seconds rest perform 10 Pistols per leg with light assist (band/bar).


4 Rounds of 1 minute stations. Score is total reps combined: 10 second switch period.


Hand Release Pushups

Double Under

Knees to elbow, toes to bar or toes through rings

CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday

Strength: 12 Squat Snatch @ 80%, 4x3 Bench Press @ 80%

Skill: 4x 50yd Sprints

WOD: 4 min AMRAP: Double Unders ::THEN:: 4 min AMRAP: 5 OHS (95/65), 5 KB Swings (70/55)

"Action may not always bring happiness; but there is no happiness without action."

-Benjamin Disraeli