June 7 - CrossFit Estero

Food: Huge 1 pound swordfish steak covered in a lemon Burre blanc and some bacon/onion/brocclinii sauté.  I recommend going to your fish monger once or twice a week and spending a few extra bucks on a nice piece of fish.  It takes practice to consistently cook fish properly but it is well worth the effort!  Fish typically responds well to high heat and short cook times.  If you have a quality nonstick like the Scanpan we recommend, you can cook up fish in a breeze!

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:

Find a 1 rep in the Overhead Squat or Squat Snatch

Skill:

Spend 10 minutes working on the above lift with an empty bar/light weight that you did not PR on. OHS or SS

Conditioning:

3 Rounds for time of:

Run 800 meters 2 pood Kettlebell swing, 30 reps - 50# female 30 Pull-ups

*Coach's note: 3 rounds of EVA....Should be just the right dose to get it done Fast and Hard!!

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"It is exercise alone that supports the spirits, and keeps the mind in vigor."

-Marcus Tullius

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