April 18 - CrossFit Estero

Food:Tenderloin roast head cut from a whole costco tenderloin.  Butterfly the head then stuff with various goat/blu cheeses and tie with: Butcher TwineI use a Probe Thermometer that sends an alert when the middle of the roast hits the desired temp.  Med-rate in this case. And should be in ALL cases!!!  A few basic kitchen tools and a little practice can turn your bland overcooked chicken breast meals into something to look forward to!!

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 - DELOAD WEEK Squat- Month 2 - week 4

This weeks percentages:

40% x 5 reps

50% x 5 reps

60% x 5 reps *No rep out or max out. 5 reps only!


AMRAP in 8 minutes of @ 60%: Count 1, 2 between each rep on all exercises

Frog Stand 90% hold

3 Burpee Broad jump

3 Clapping Push-up

6 V-ups

CFG Advanced: go @ 70%. Count '1 rep' between each rep

Conditioning: ~20 minutes


Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds

Scale classes:

Male: RX, 115, 95

Female: RX(95), 75, 65

CFG Advanced: GO RX and never GO BACK!!!

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