August 4 - CrossFit Estero

Food: Eggs....Can be eaten anytime of the day and should be a standard in your cooking arsenal.

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


PR - Crush one!


Choose a skill


5 rounds Rest 45 seconds between of:

3 Minutes to complete:

9x Sumo-Hi Pull - 72/50 Kettlebell

9x Medball Squat cleans

5x Burpees

*If you don't finish the round you earn 200m run penalty to be completed af end of WOD.  A max penalty of 1000m.  Building run = 200m

*Coach's note: try something you suck at. Mary, or Nicole for example.

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"People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success. "

-Norman Vincent Peale

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