June 23 - CrossFit Estero

Food: Two pan fried catfish fillets.  Drowned in a lemon beurre blanc butter sauce.  One of the top 5 meals I've ever made.  Everyone should know how to make a basic beurre blac sauce. It is very easy.

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


Shoulder Press - 5 sets of 5 at medium weight. Rest 2 minutes between each set. Do not go to failure.


Handstand walk 10 m there and back, 3 sets



21-15-9 reps of:



Female #95/#65

*Coach's note: Set a sub 5 minute PR RX to be in the upper tier of CrossFit performance!

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"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. "


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