April 28 - CrossFit Estero

Food: Grill Pan!!! Get a Grill pan!  Heats evenly and those beautiful grill marks that make the food look and taste so awesome!  Here is a wild caught swordfish steak grilled in a girll pan on the stove top.  A lemon and butter shower and 14oz IN MY BELLY!

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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

Coach's Choice

Strength: 10 Minutes

5/3/1 – PR WEEK - Deadlift - Set a new PR or ELSE

Skill: 8 Minutes

Work on Light over head squats - Complete 30 Perfect reps - Then 10 PVC Squat snatch

CFG Advanced: Complete 25 Squat snatch at 30-50%

Conditioning: ~20 minutes

AMRAP in 8 Minutes of:

1 Power clean - to Jerk - to Back squat - to good morning - to jerk - to Front squat - to ground * do not let go of bar for entire rep or lose rep

3 Burpees

Weight classes -



CFG Advanced: 135#

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