May 9 - CrossFit Estero

Food: Paleo isn't pratical?  Really?  2 inches of Filet would beg to differ!  And no i don't eat strict paleo. Why? Cuz there are neolithic foods that are too damn good for you to pass up.  Grass Fed butter!  High quality and grassfed cheese!  Paleo isn't a reenactment.  It is a guideline.

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IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:

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

Elite members WOD:

Body Temp Warmup: 3 Minutes

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

Dynamic Range of Motion: 6-8 Minutes

Coach's Choice

Strength: 10 Minutes

Back Squat - Build to 50% of 1 rep max and perform 50 reps in as few sets as possible. Go max-max

Skill:

Frog Stands and Headstands for 7 minutes

Conditioning: ~20 minutes

Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood

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