April 25 - CrossFit Estero

Food: Sweet potato and Pan fried salmon in a burre blanc butter sauce.  Microwave for potato and a pan, a whisk, some kerry gold butter, and some shallots/wine.  My challenge to you is to make a burre blanc and post a picture on the facebook fan page!!

Add to your favorites: Mobility WOD, Gymnastics WOD

Add us on Facebook: The Training Box

Follow us on Twitter: TrainingBoxGym

IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:

1. Follow this link to sign up for classes: CLICK HERE

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 – PR WEEK - Back Squat - Set a new PR.  *Small weight jumps.  Lots of rest between efforts and warmup properly.

Skill: 8 Minutes

Pick an upper body skill and perform 30 Perfect reps of that skill.

Pick a lower body skill or lift and complete 30 perfect reps.

CFG Advanced: Pick Upper/Lower/and a Rings perform 40 reps each

Conditioning: ~20 minutes

Tabata:

Push Press *empty bar

Box Jump 

Floor Sit up

CFG Advanced: Complete a 400m Row PR after 5 minutes of rest after WOD

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Josh Gibson

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