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


Pick a PR lift and crush it


Choose a skill


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

Post time to comments.

*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

Post time to comments

"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

Add us on Facebook: The Training Box

Follow us on Twitter: TrainingBoxGym