November 5 - CrossFit Estero

Food: Roasting pan, green veggies, 400degree oven and 30 minutes on the clock.  Salt/pepper and toss in olive oil.  Should develop a nice char before removing from oven.  

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


Strict Over Press: 5 sets of 3 - go heavy


As many rounds as possible in 15 minutes of:

5 Thrusters *135/95

10 Pull-ups

20 Sit-ups

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"You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation."

-Homer Rice