CrossFit Estero - May 10

Food: Flashback diner, 24 hour diner in south florida.  As you can see my diner partner has a side of mac and cheese.  Do I give in? NO! I resist the temptation and order a sensible paleo meal.  3 different styles of deli meat.  Roast beef, Turkey, and something else I don't remember.  Feel like crap after? NO!  Feel good mentally and physically? YES!  When eating out Get Picky! Ask them to make things off menu. Mix and match. Ask very nicely and with a smile and you will be surprised what they will do for you.  You just have to ASK!!!!!! It's your health.  Be proactive!

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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

Back Squat Or Bench/Shoulder press- Build to 50% of 1 rep max and perform 50 reps in as few sets as possible. Go max reps-max reps


Muscle Up group  skill work for 8 minutes

Conditioning: ~20 minutes

Pick a weight on a barbell.

Do 30 reps of Clean and jerk at that weight.

CFG Advanced: Do 70-85% of 1 rep max

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