April 16 - CrossFit Estero

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

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 - 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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