January 20 - CrossFit Estero

Food: Sweet potato fries baked in some honey butter......SOOOO GOOD. 450 degree oven, spread fries on and salt/pepper and toss in melted butter. Cook 30-45 mins

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:

Squat hold, 2 min


Squat: 3 w/u sets 

(5@40%, 5@55%, 3@65%) Working sets: 5@75%, 3@85%, max reps (at least 1) @ 95%


For TIme:

Burpee Wall Ball shots - 75 reps

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"The only way to overcome is to hang in. Even I am starting to believe that."

-Dan OBrien