November 7 - CrossFit Estero

Food: Sous Vide chicken thighs, twice backed sweet potato skins. Basic chicken stock reduction sauce of cream, butter and chicken stock finished with some torn dill.

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


Deadlift - Spend 20 minutes finding a new one rep max!


As many rounds as possible 20 minutes of:

5x Power Snatch *135/95 *180 pounds bodyweight or more does #155

25 Box Jumps

50 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