August 10 - CrossFit Estero

Food: Grass-fed beef stew.  Invest in a dutch oven. Worth it's weight in gold. And gold is damn expensive right now....That should convince you...

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


Back Squat – Build to 70% and perform 9 sets of 4


Choose a skill


For Total Reps:

4 minutes Handstand push-ups or static holds - 5 sec hold ladies/10 sec hold males = 1 rep. FUll HSPU = 2 reps 4 minutes Box Jumps 2 minutes Pull-ups 1 minute Push-ups

1 Minute Burpee

*Coach's note: Keep a running count for total score. 

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"The harder you work the harder it is to surrender."

-Vince Lombardi

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