Jan 20 - CrossFit Estero

What ingredients could I not live without?  Kerry Gold Butter and Natural By Nature Grass-fed Heavy Cream.  I used both to reduce down the tomato sauce leftover from the cooked stuffed cabbage.  Add some Heavy cream and butter and reduce and stir...season with salt and pepper and Walaaa! Sauce making is easy to do and can produce great results.  Start practicing.  Google some basic sauce recipes.  Once you learn the basics you can make reduction sauces on your own as a standard with any meal...really easy and a million variations to experiment with!

Elite members WOD:

Strength:

Strict Shoulder Press - Build to 70% and perform 2 sets to failure..stop first set slightly before failure

Advanced Strength:

Strict Shoulder Press - Build to 80% and perform 2 sets to failure

Push Press - medium weight - 3 sets of 7 reps *Add weight each set

Skill:

One Arm Pullup with assist at wrist - Work on completing a couple Full reps with each arm

Advanced Skill: Belly touching wall strict HSPU - work on sets of 2 with proper form

Conditioning:

5 Rounds for time:

5x Squat Clean #95/#65

2x Rope Climb

5x Burpee Box Jump

Advanced:

5 Rounds for time:

5x Squat Clean #135/#95

5x Rope Climb

5x Burpee Box Jump

Cooldown:

500m Row

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The most non-functional movement we do.  Just to satisfy the mob...

Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States