July 14 - CrossFit Estero

Food: slow cooked ribs....Costco has great deals on big packs of ribs.

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


Push Jerk - Build to heavy 3 sets and perform until failure. Avoid making it a jerk.  Feet should not leave ground


Snatch with PVC - work on squat and power version



For time: Power Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Post time to comments

"You can’t ever work too much because there’s no such thing as being in too good condition. You can’t ever lift too many weights because you can’t ever get too strong. You can’t ever wrestle too much because you can always do better. "

-Dan Gable

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