April 1 - CrossFit Estero

Food: Chicken Marsala. An easy staple.  Quality chicken stock and kerry gold butter should be in your fridge at all times. With those 2 items you can make tons of sauces.

Links:Add us on Facebook: The Training Box


1. Follow this link to sing 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 1

This weeks percentages:

75% x 5 reps

80% x 5 reps

85% x 5 reps - Max reps

Skill: @ 60% Pace

AMRAP in 8 minutes of: @ 60%:

10m Handstand walk

5 Squat Jumps

2 Pull to inverted hang

CFG Advanced 80%: + 2 muscle ups NO FALSE GRIP per round

Conditioning: ~20 minutes

Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep GHD Sit-ups

CFG Advanced: Wear a vest

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