October 26 - CrossFit Estero

Food: Tenderloin 'head' from a whole tenderloin from costco. Stuffed with blue cheese.  This is leftovers...the original product out of the oven was sublime. 

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


Front Squat - Heavy 3x3


3 rounds of 4 minutes.  Partners switch stations after 1 min; 20 sec switch time.

Score is total number of calories rowed by group plus lowest # of pullups done.  Dropping KB is 10pt deduction

Person 1: Row for max calories

Person 2: Hold 2 KB's in rack position *53/40

Person 3: Strict Pull-ups

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"Life's battles don't always go to the stronger or faster man. But sooner or later the man who wins, is the man who thinks he can."

-Vince Lombardi