Food: Sweet potato and Pan fried salmon in a burre blanc butter sauce. Microwave for potato and a pan, a whisk, some kerry gold butter, and some shallots/wine. My challenge to you is to make a burre blanc and post a picture on the facebook fan page!!
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IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:
1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup: 3 Minutes
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion: 6-8 Minutes
Strength: 10 Minutes
5/3/1 – PR WEEK - Back Squat - Set a new PR. *Small weight jumps. Lots of rest between efforts and warmup properly.
Skill: 8 Minutes
Pick an upper body skill and perform 30 Perfect reps of that skill.
Pick a lower body skill or lift and complete 30 perfect reps.
CFG Advanced: Pick Upper/Lower/and a Rings perform 40 reps each
Conditioning: ~20 minutes
Push Press *empty bar
Floor Sit up
CFG Advanced: Complete a 400m Row PR after 5 minutes of rest after WOD