August 24 - CrossFit Estero

Food: Boil sweet potato until soft and then add to bowl with some salt and pepper and kerry gold butter. Natures Best Starch!

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


Choose a skill


Score is total reps:

3 Rounds of:

1 Minute of Sumo Deadlift Hi Pull with Kettlebell 

1 Minute of Kettlebell swings

1 Minute of Kettlebell Push press - one arm 

1 Minute of Kettlebell Goblet squats

*Use same kettlebell for each movement.  2 second transition rest between each minute

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"When I was a young man I observed that nine out of ten things I did were failures. I didn’t want to be a failure, so I did ten times more work."

-George Bernard Shaw

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