August 2 - CrossFit Estero

Food: Sauteed summer squash and zuccini.  Pan fried chicken legs

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:

Pick a PR lift and crush it

Skill:

Choose a skill

Conditioning:

For time: Rope climb, 5 ascents Clean and jerk, 5 reps Rope climb, 4 ascents Clean and jerk, 4 reps Rope climb, 3 ascents Clean and jerk, 3 reps Rope climb, 2 ascents Clean and jerk, 2 reps Rope climb, 1 ascent Clean and jerk, 1 rep

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*Coach's note: Pick a weight that is at least 70% of 1 rep max.  If subbing for rope climb do 10x kips for each climb

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"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!. "

-Emily Post

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Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States