Cast-iron pans are extremely cheap, last a lifetime, and provide natural iron. They also conduct heat really well and cook awesomly. Available at wal-mart and everywhere else. Get some!
1. Follow this link to sign up for classes: CLICK HERE
Elite WOD
Strength: 4x3 Push Press @90%, 4x9 DB Thruster (Heavy) Done as Superset
Skill: 5 min kipping HSPU Work
Conditioning: "Mogidishu Mile" 4 Rounds For Time: 5 Burpees, 10 Hand Release Pushups, 15 Air Squats, 20 Situps, 400m Run
Basic WOD
Skill: Power Clean
Skill 2: Knees-to-Elbows
Conditioning: AMRAP 12 minutes of: 3 Power Clean, 6 Box Jump, 9 Knees to elbows
CrossFit Football WOD
Strength: 4x2 Snatch @ 90%, 2x2 OHS @ 90%
Skill: 4x 50yd Back Pedals
Conditioning: 12 min EMOM: 3x Deadlifts (135/95), 2x Front Squat (135/95), 1x OHS (135/95) (one bar so all weights are the same, even if scaled), 3 Burpee Penalty for missing a round
"The dreamers are the saviors of the world."
-James Allen
