November 30 - CrossFit Estero

Food: Thanksgiving treat...but I didn't feel like crap after this bec it was all organic and homemade ingredients.  Gluten free sweet potato pie and 2 scoops of Stonyfield 'Gotta have vanilla' Ice ream <---Best ive ever had ever. Avoid eating out and packaged crap and you can treat yourself on a regular basis.  BUT not if you are eating bread, bars, cereal, and crap like that.  If your diet sucks you can't afford a mountain of organic ice cream on top of pie...Sorry

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


Kipping Pullups - Pratice for 15 minutes. If you have kips work on Muscle ups and Bar Muscle ups as well as One-arm assist pullups


21-15-9 reps of:

Ring Dips

Strict pull-ups

400m run after each round

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"The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt."

-Max Lerner