April 7 - CrossFit Estero

Food: Avocado/onion/mozarella salad.  Topped with Olive oil and herbs and dash of white wine vinegar.  NO cooking required.  A knife and fresh ingredients. So easy.

Links: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.

2. You must have this PRINTED or WRITTEN DOWN in your comp book: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

3. You must bring a WOD book or COMP book to record your numbers and to have your %'s for your lifts. 20 Burpees for forgetting

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 - Deadlift - Month 2 - week 2

This weeks percentages:

80% x 3 reps

85% x 3 reps

90% x 3 reps - Max reps

Skill: @ 60% Pace

AMRAP in 8 minutes of:

3 Burpee Box Jump

3 PVC overhead squat

3 Push-up

3 Ring Dip

CFG Advanced: 9x all reps @ 70% but AVOID FAILURE

Conditioning: ~20 minutes


Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

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