June 3 - CrossFit Estero

Food: Head of a whole tenderloin from costco.  Stuffed with goat cheese and tied off with butchers twine.  Good Eats by Alton Brown highly recommended show.  Watch some of his how-to's on youtube for free.

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


Bench Press - Build to bodyweight and complete 3 90% sets.  Last set to failure.


Strength Skill: One Arm Push-up 3x5 reps per arm

Ring flys Or Kipping Muscle ups 



Choose 3 exercises as class and perform tabata interval for each

*Coach's note: try something you suck at. Mary, or Nicole for example.

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"Only as high as I reach I can grow, only as far as I seek I can go, only as deep as I look I can see, only as much as I dream I can be."

- Karen Ravn

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