June 24 - CrossFit Estero

Food: A pile of protein.  As paleo as it gets.  Should be the bulk of ALL your meals.

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


Power Clean and Jerk - Build to 90% and perform 10 reps


Turkish Get-up - Try to set a new 1 rep max


20, 15, 10 reps of:

DB Thrusters 50 lbs / 25 lbs Burpee Pull ups

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*Coach's note: Dumbbell thrusters are not fun!  Make sure to do this WOD with all RX movements.

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"When you fail you learn from the mistakes you made and it motivates you to work even harder. "

-Natalie Gulbis

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