April 12 - CrossFit Estero

Food: Fish Taco Night!  Butter lettuce is my favorite for lettuce wraps. Romaine is also a decent option.  Diced organic tomato/lime/mango + some shredded cheese.  A quality salsa is good here also.

Vitamin D is one of the STANDARD supplements that we recommend.  We are made to get sun every single day so remember to get your Vitamin D every single day!  30 minutes of sun or take 5k IU caps. We have them for sale in the office!

Add us on Facebook: The Training Box

IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:

1. Follow this link to sign up: CLICK HERE You must sign up to get a spot in a class. Burpees if you forget. And as classes fill up you may be denied access if class is already full.

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Coach's Choice

Strength: 10 Minutes

5/3/1 - Squat - Month 2 - week 3

This weeks percentages:

75% x 5 reps

85% x 3 reps

95% x 1 reps - Max reps

Skill:

AMRAP in 8 minutes @ 50% pace of:

3 Skin the cat *Count to 3 between each rep

10x Kettlebell swing #25/#15

8x box jump *Count to 3 between each rep

CFG Advanced: 35# kettlebell + count to 1 between each rep

Conditioning: ~20 minutes

3 Rounds for time of:

30x Deadlift #135/#95

400m Run

20 Burpees

CFG Advanced: 225 Deadlift + wear a vest

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Josh Gibson

Crossfit Estero, 17011 Alico Commerce Ct suite 508, Fort Myers, FL, 33967, United States