June 9 - CrossFit Estero

Food: Side sweet potatoes cooked in a cast iron pan with salt/pepper and kerry gold butter.  Boil them first for 8ish minutes then finish in pan.  Chicken marsalla sauce over a  1/4 inch pounded chicken breast.  I will never cook a chicken breast at full thickness again!  Pound it to 1/4. It will change your chicken meals forever!

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


Find a 1 rep in Deadlift, Bench, or Back squat


Headstands/Frog stand work


AMRAP in 14 minutes of:

20 One Arm kettlebell Swing *choose med-heavy weight

1 Rope climb

1 50m Farmer walk *choose heavy weight

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

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"If you don't do what's best for your body, you're the one who comes up on the short end   ."

-Julius Erving

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