September 6 - CrossFit Estero

Food: Pan fried pork chops and some organic white potato mash with lots of kerry gold butter

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


Deadlift: 3x5 Warmup - 3x5 Working



21-15-9 reps of:

Deadlift 225/185

Handstand Push-up

*Coach's note: Use band or box for HSPU if sub

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"You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals."

-Edmund Hillary

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