June 15 - CrossFit Estero

Food: Tuna tartare with diced mango/strawberry.  Coconut emulsion sauce drizzled over.  Side tomato/mozzarella salad.

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


Back Squats - Load bar with weight + bands with hanging kettlebells.  Work on strong/balanced squats to compensate for imbalnce.  Work towards sets of 4-5 until failure


Pistol - Complete 5 sets of 5 per leg



1000m Row

50 Thruster 45/35

30 Pull-up

*Coach's note: This is what CrossFit is all about. Short, hard, fast.  Do it super fast but super RX

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"You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation. "

-Homer Rice

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