April 23 - CrossFit Estero

Food: Baked eggs.  Most people don't think about baking eggs but it is a good way to mix it up.  Egg should be a staple in all of our diets but they can get a bit boring.  Google: "Baked egg recipe"

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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 - Make up a deload or Work on the OLY lifts – 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 skill or 2.

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

Conditioning: ~20 minutes

Pick a Hero/Female or CrossFit Games WOD

CFG Advanced: RX it up!

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Make sure to RELAX often!!!!!! It is extremely healthy! Plus get some VIT D while you are at it!