July 19 - CrossFit Estero

Food: A can of Thai Kitchen coconut milk. Follow side recipe. Chicken curry.  Made a TON of these when I first started cooking

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


Find a new 1 rep in any lift


Choose an accessory skill and spend 5 minutes working on



21-15-9 reps of:

Thruster 95/65


*Coach's note: If you don't complete a PR on FRAN = 1 mile jog post-workout

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"No one knows what he is able to do until he tries. "

-Publilius Syrus

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