July 27 - CrossFit Estero

Food: 2 inch fillet from a whole tenderloin from costco.  Crusted with black peppercorns and topped with a red wine reduction sauce.

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


Push-Press - Build to heaviest 3 rep sets. Perform until failure.


Turkish Getup


For Time:

Complete 5 Rounds of:

10x One Arm Kettlebell Swings *Switch each arm

5x Turkish Get up - *Switch each arm

25x Air Squat

*Coach's note: Work on perfect form.  1 Turkish rep is all the way up standing to back down back flat

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"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential. "

- Liane Cardes

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