January 5 - CrossFit Estero

Food: Start roasting vegetables. Google roasted vegetable recipe or how to roast vegetables. It will transform your cooking.

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:

2 rounds: 10 lunges, 10 squats, 10 pushups, 10 hollow rock holds, 10 arm circles


Kipping Pull-up Practice


6x 400m Sprint - Rest between

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Strength: 8 min EMOM 3x Power Cleans @ 60 1RM

Skill: 4x Coverage Route (10 yd back pedal -5 yd lateral shuffle - 20yd sprint

WOD: 7 10-9-8-7-6-5-4-3-2-1 reps for time of: Snatch (Vet:139/95 RX: 95/65) Burpee Box Jump, THEN 50 Split Jumps

"Success must be felt within before it can be seen on the outside."