December 28 - CrossFit Estero

Food: Salad tips: Hand toss salad with dressing to evenly and lightly coat each green and ingredient.  Handle greens very softly to avoid bruising.  Purchase a salad dressing bottle here (highly recommended) Kolder Salad Dressing Bottle

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:

Burgener Warmup


Squat Cleans : 15 min to find 1 rep max in Squat or Power clean varian


12 Minute AMRAP

3 Muscle ups

7 Cleans @ 45-55% (squat cleans)

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Strength: 10 min EMOM 3x Weighted Pullups @ 65% 1RM Skill: 4x 25 ydd back pedals 1:3 WOD: 7 Rounds for time of: 7 Deadlifts,14 Wallball ::THEN:: 20 HSPU

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

-Orison Swett Marden