December 27 - CrossFit Estero

Food: Typical home cooked meal.  Sweet potato mash, Sauteed kale, Lamb chops

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@75%, 85%, Max reps @95%


For time: 10 Muscle-ups (Sub 30 dips,30 pullups) 75 pound Push press, 100 reps Row 1000 meters

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Strength: 10 min EMOM 3x Weighted Pullups @ 65% 1RM Skill: 12x 10 yds Sprints (from 3 point stance) WOD: 3 Rounds For Time (15 min max time) ME (Max Effort) C2B Pullups ME Power Snatch 95/65 400m Run

"Believe with all your heart that you will do what you were made to do."

-Orison Swett Marden