June 1 - CrossFit Estero

Food: Simple is in.  Add some quality food/ingredients.  Put them in separate bowls. BAM you have a meal.  Ingredients pictured here include: Organic cage-free omega 3 eggs, tomato/mozarella mix *(thanks Gina), a few organic strawberries.  This meal has flavor, variety, nutrition, and it took less than 10 minutes to put together.  How is this difficult? How is this impratical?  No excuses people...Just consistent work and RESULTS!

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


Strength Rest


Skill Rest


"300' Workout

25 Pull-ups

50 Deadlifts 135/95

50 Push-ups

50 Box Jumps

50 Floor Wipers 135/95

50 Kettlebell Clean and press/jerk *25 per arm

25 Pull-ups

*Coach's note: Set absoulte PERFECT form on each movement.  Go to compelte failure and push hard this WOD.  We are resting strength  because of this.  Don't make the WOD a medium pace wod.  That is too easy of a habit to get into and too hard a habit to break.  Some WOD's it is better to go slow, some to go fast.  This one I want you to go as fast as possible with quality form.  You know the difference when you see someone racing through a WOD..like REALLY speeding through and really trying.  I don't see this enough and I think this can really hinder your results.  No Gaming or Pacing today!

Post WOD Row or Jog 1k <---Mandatory

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"Our health always seems much more valuable after we lose it."

-Unknown Author