July 20 - CrossFit Estero

Food: Homemade chicken marsala.  Organic shallots, homemade chicken stock, grassfed butter....these are the reasons why you need to cook your own food.  Those ingredients in a restaurant are going to be full of crap.

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




Box Jump

Assisted Pistol (or air squat) *grab hold of something for assistance while repping. Switch legs each interval.

*Coach's note: try something you suck at. Mary, or Nicole for example.

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"Four steps to achievement: plan purposefully, prepare prayerfully, proceed positively, pursue persistently. "

-William A. Ward

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