March 16 - CrossFit Estero

1. Follow this link to sign up for classes: CLICK HERE

Food: Yum...fermented green veggies. fermented foods are good for digestion.  I get these at whole foods....there are some less than stellar brands so be careful what ingredients list says.

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Couch Strecth - Coaches choice DROM


WOD first today. Warmup properly - Link to Work-out description

Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 90 Double-unders 30 Muscle-ups


Finish workout with 5-7 sled drags/pulls. Load weight each time and make them a bit for it. Should be heavy walks..not runs 

“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.

-Gale Sayers