Food: Pan seared scallops over a red pepper puree sauce. A quality blender is a workhorse in the kitchen. I suggest spending at least 100-150$ on one. Here are a couple: Blenders
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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
Strength: 10 Minutes
5/3/1 - Make up or work on Oly Lifts - Month 2 - week 3
This weeks percentages:
75% x 5 reps
85% x 3 reps
95% x 1 reps - Max reps
Skill: Spend 10 minutes on:
1-3 skills....try to complete 20 reps of each skill with perfect concentrated form
CFG Advanced: same as above. Get 35 reps per skill.
Conditioning: ~20 minutes
Pick a Hero or Female WOD
CFG Advanced: Pick a WOD that you really suck at the movements. Try to not do any WOD that you are good at anything today.
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