December 21 - CrossFit Estero

Food: Mexican soup with grassfed ground beef and white potatoes- 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% 


As many reps as possible in 25 minutes of: (must complete 6 rope climbs or more)

KB Swings 53/35

Push ups

Rope Climbs

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CrossFit Football programming @ 7:30pm with Jeremy Howard

Strength: 10 min EMOM of 2x Box Squats @ 75% 1RM Skill: 4x 25m Band Sprints 1:3 WOD: 5x 3 min AMRAPs rest 30 Sec between AMRAP 5 Jerks (135/95) 7 Wallball (20/16) 9 Pushups ::THEN:: 30 yd Wiggle

"Unless you're willing to have a go, fail miserably, and have another go, success won't happen."

-Phillip Adams