December 6 - CrossFit Estero

Food: Chicken thighs and a basic reduction sauce - Recipe Link - Recipe minus the flour

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


Muscle up transitions, strict pullups, rows to chest/ring dips/ Ring support holds and negatives. Strict turn out in support holds


3 Rounds, 30 minute cap of:

250m Sprint

250m Single arm farmer walk 53/35

25 sumo DL KB hi-pulls 

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"Adversity causes some men to break; others to break records."

-William Arthur Ward