December 19 - CrossFit Estero

Food: Diced fresh fruit and a single scoop of organic vanilla ice cream.  Cook more and you can afford tasty homemade treats like these...

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

Strength Template for the week:

Mon: Rope Climbs

Tues:Overhead Press

Wed: Deadlift

Thur:Back Squat

Fri: Kipping Pullups

Sat: Merry Xmas!

Elite members WOD:

Body Temp Warmup:

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

Dynamic Range of Motion:

Coach's Choice


Rope Climb Technique, 20 minutes..lots of attempts


2 rounds for max reps of:

2 minutes of Box Jumps

2 minutes of Lunges

2 minutes of Pullups

Finisher: 2 heavy 40m prowler pushes per person

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"Failure doesn't mean you are finished but that you still have opportunites to start again and to try looking for something new."

-Dr. Robert Schuller