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:
Find a new 1 rep in any lift
Choose an accessory skill and spend 5 minutes working on
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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