November 14 - CrossFit Estero

Food: No excuses.  This skirt steak took hardly any cooking skills.  Just marinate in a bowl with some ingredients and pan fry in a grill pan 3-5 min per side.  Comes out beautifully medium rare.  Toss the drippings from the pan in a small saucepan with some kerrygold butter and heat until combined and you have an instant sauce.

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


Pistols/Roll to Pistols


For Time:

800m Run

80 Situps 

80 Squats

80m Farmer walk 70/53

400m run

40 situps

40 squats

40m Farmer walk 70/53

200m Run

20 Situps

20 Squats

20m Farmer walk 70/53

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"I always felt that my greatest asset was not my physical ability, it was my mental ability."

-Bruce Jenner