September 22 - CrossFit Estero

Food: Egg Pizza. Recipe in the new Marks daily apple cookbook: Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

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 3x5 Warmup, 3x5 Work


For Time:

75 Thrusters *115//95/65

Each time bar touches ground sprint 250m 

*Males - 115 = Elite, 95 = RX

*Females - Elite = 95, 65 RX

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"Make it a rule of life never to regret and never to look back. Regret is an appalling waste of energy; you can’t build on it; it’s only for wallowing in."

-Katherine Mansfield

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