April 8 - CrossFit Estero

Food: You are in the gym for 1 hour.  You have 23 left in the day to F*** it up!  Get in front of a stove.  Invest in a quality Nonstick.  My favorite are the Scanpan Nonsticks. I have 2. One 12inch and one 9 inch.  For those of you who are new to cooking a good nonstick can save you a TON of trouble.

Links: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.

2. You must have this PRINTED or WRITTEN DOWN in your comp book: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

3. You must bring a WOD book or COMP book to record your numbers and to have your %'s for your lifts. 20 Burpees for forgetting

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 - Deadlift - Month 2 - week 2

This weeks percentages:

80% x 3 reps

85% x 3 reps

90% x 3 reps - Max reps

Skill: @ 60% Pace

1 mile WALK with a partner

Each team holds one of the following: If equipment touch ground each person earns 25 burpees per drop

Loaded Barbell #135/#95 *each person holding part

OR

2 Medballs 20/16 + 1 kettlebell #50/#40 *Each person must have 1 hand on kettlebell at all times

CFG Advanced: #155 Barbell

Conditioning: ~20 minutes

For Time:

100 Push-ups

Rest 2 minutes

For Time:

100 Situps

CFG Advanced: + 100 Kips for time

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Josh Gibson

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