Thursday - July 26 - CrossFit Estero

Big pot of fresh caught mahi soup. This lasted about 1 week of easy left-over meals. That is a huge key to staying clean through the week...make big pot meals 1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 15 min Establish 3RM weighted pullups

Skill: 5 min Establish ME L-Sit (Rings or Paralletes)

Conditioning: 25m Sprint Every 15 sec for 6 min, rest 3 min, 25m Sprint every 15 sec for 4 min, rest 2 min, 25m Sprint every 15 sec for 2 min      *Failure to complete the work earns 10 burpees per penalty paid at the end of WOD

Basic WOD

Skill: Skill Snatch 3x10 LIGHT 

Skill 2: Dowel Squat snatch work as group

Conditioning: Tabata: Sit-ups, Air Squats, Burpees

CrossFit Football WOD

Strength: 15 min Establish 1RM Clean/Jerk

Skill: 5 min Establish Max Height Box Jump

Conditioning: 3 Rounds For Time: 100ft Sled Pull (135/75), 50 Wall Ball (20/16)