April 22 - CrossFit Estero

Food: When I first started cooking I made curry almost every night.  Buy a can of Thai Kitchen coconut milk and read the side of the label for 1 of 2 recipes.  Buy appropriate ingredients and add some veggies and you have a quick easy meal in 20 minutes.  Easy as can be.  No cooking skill or experience required!  My preferred pan for cooking curries is a : Scanpan Nonstick

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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 - Deadlift – 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!


Pick a couple skills and spend 10 minutes on them

CFG Advanced: Pick 2-3. Work on ring weaknesses

Conditioning: ~20 minutes

Row or Run 5k

CFG Advanced: RX it up!

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