December 14 - CrossFit Estero

Food: Tossed baby spinach in a homemade dressing with poached egg, sliced tomatoes and ground pepper.  Tip for salads...hand toss the salad with the dressing to lightly coat each green.  Treat the greens very delicately to prevent bruising.

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


Double Unders skill work


3 Prowler AMRAP

Workout continute until each person completes 4 pushes

5 Skin the cats

10 Good morning

15 Push-ups

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"Nothing will ever be attempted if all possible objections must first be overcome."

-Samuel Johnson