Feb 3 - CrossFit Estero

This simple plate was pure ecstasy and ZERO cooking.  Beef Tartare.  Sirloin trimmed of all visible fat and ran through a meat grinder.  Can also be done with a couple sharp knifes minced or diced fine if you don't have a meat grinder.  Small dab of honey mustard, diced raw onion, parsley flakes, and lemon wedges.  The beef is smooth on the palate and has a sweet uncooked beefy flavor that is simply amazing.

Elite members WOD:


Shoulder Press - 5 sets of 5 at a medium weight. Rest 2 minutes between sets. Do not go to failure.


Shoulder Press - Same as above

Toes/chest to wall Handstand Push up - Narrow grip elbows - 3 sets of 10 reps with 2-3 mins between


Kip Up - Lay on ground and kip to feet in one aggressive motion shown here

Advanced: Do without hands, complete 10 reps



21-15-9 reps of:



Female #95/#65

Advanced -

Under 5 minute Fran or else!


3 minutes of mobility work on ground, hips/glutes, groin

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