October 29 - CrossFit Estero

Food: Spinach salad and apples/pecans and feta with a homemade baslamic dressing.

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/bar - Kips and pullups


Buyin = 500m Row max effort

30 ring dips

30 ring rows 

30 broad jumps

30 inverted burpees

*partition reps as needed

cash out - 75 double unders

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"I always felt that my greatest asset was not my physical ability, it was my mental ability."

-Bruce Jenner