December 22 - CrossFit Estero

Food: Green Tomatoes raw sliced, basil leaves, salt and pepper in pool of olive oil.  No Cooking required. Just awesome ingrediens and some knife work

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


Back  Squat: 5@65%, 75%, Max reps @85%


20 Minute AMAP:

2 Cleans (Bodyweight)

5 Burpees

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CrossFit Football programming @ 7:30pm with Jeremy Howard

Strength: 10 min EMOM of 3x Jerks @ 70% 1RM Skill: 4x 20yd Lateral Shuffle w/ Sled (90/45) 1:3 WOD: 4 Rounds for Time Latter Drill (2 in 2 out) 10 Games Standard HSPU 10 Deadlifts (225/135) 10 Broad Jumps 30 Sec Rest ::THEN:: 30 Split Jump

"There is one quality that one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it."

-Napoleon Hill