December 20 - CrossFit Estero

Food: pan fried chicken thigh with a butter reduction sauce and side roasted mix vegetables- Recipe Link

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


Overhead Press: 5@65%, 5@75%, Max reps @ 85% 


5 rounds for time of:

5 Handstand push ups (Ladies or sub use band)

20 double unders

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CrossFit Football programming @ 7:30pm with Jeremy Howard

Strength: 10 Min EMOM of 2x Weighted Pullups @ 75% 1RM

Skill: 4x 25m Sled Drags 180/90 1:3 work/rest ratio

WOD:5 Rounds for Time

10 Lateral Burpees (5 Left and 5 Right)

5 Thruster 135/95

7 Push Press 135/95

15 Deadlifts 135/9

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."

-William James