April 15 - CrossFit Estero

Food: Practice and get good at making burgers.  The rewards are infinite and yummy!  A tip for burger construction: salt/pepper onions and tomato. Lightly grill the tomato rings.

Add us on Facebook: The Training Box


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 - Deadlift - Month 2 - week 3

This weeks percentages:

75% x 5 reps

85% x 3 reps

95% x 1 reps - Max reps


Spend 10 minutes on:

Work on heavy Jerks - Find a new 1 rep if you are feeling it today or just work heavy as possible

CFG Advanced: Set a new 1 rep max on Split jerk

Conditioning: ~20 minutes

Grab a partner, FOR TIME:

Round 1

A Handstand hold each drop earns 10 burpees for team total

B 250m Row


Round 2

Unbroken Air Squats *each pause or rest earns 10 burpees for team

250m Farmer walk *#40/#30


Round 3

Team runs 1 mile

Finish all burpees for team…not per person.

CFG Advanced: Wear a vest or Run 1 mile with a 25# dumbbell

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