September 17 - CrossFit Estero

Food: Grass-fed NY strip and a butter pan sauce with some sweet potato chips for crunch

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


Ring Work: Skin the cat, Front/B levers, L-Pullups, LSits



1 Mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

*wear a vest

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"It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort."

-Theodore Roosevelt

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