July 12 - CrossFit Estero

Food: Chicken marsalla.  Organic red wine and mushrooms are all that are needed to make this specality 

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


Bench Press - Build to a max rep set at any % you decide


Frog stand to headstand


Complete as many rounds as you can in twenty minutes of: 

5 Handstand push-ups 12 Pull-ups

*Coach's note: Make sure all reps are perfect RX . USE band for HSPU if you need assist.  Use kips on pullups

Post time to comments

"Nobody ever drowned in his own sweat. "

-Ann Landers

Add us on Facebook: The Training Box

Follow us on Twitter: TrainingBoxGym