November 18 - CrossFit Estero

Food: Grilled skirt steak and some sweet potato fries.  Pure Paleo Bliss!

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, Ring pullups, Dips, Support holds,



9-7-5 rep rounds of:

Muscle Ups

Power Snatch *115/95

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"Everyone has the desire to win, but only champions have the desire to prepare."

-Author Unknown