Wednesday 1.1.2020

“New Year, New You”
For Time:

1000 Meter row
100 Double unders
50 Calorie bike
100 Double unders
1000 Meter run

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, bench press, and sit-ups.

Box Brief:
Happy New Year!!!

Recovery of the Week:
Stretch #1 – Reclined Pigeon Stretch
Spend 1 minute on each leg.
Stretch #2 – Thoracic Rotation
Perform 5-8 repetitions on each side holding for 5 seconds at the top.
Stretch #3 – Standing Hamstring Stretch
Spend 30 seconds on each leg. Complete 2 sets.

Tuesday 12.31.2019

Taylor, Tayler, Brad, and Christina

Push Press
Build to a heavy set of 5

“Geico”
12 Minute Ladder:

Push press (115/85)
T2B
Box jumps (24/20)
2/2/2, 4/4/4, 6/6/6, etc. Keep adding 2 reps to each movement after every round

Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, double unders, calorie bike and running.

Box Brief:
The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.

New years schedule:
Tuesday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Wednesday, January 1st – New Years Day – Open Gym 7 am-12 pm

Question of the Week:
Would you rather spend the rest of your life with a sailboat as your home or an RV as your home?

Anthony

Monday 12.30.2019

Leean

“Wonderwall”
For Time:

60 Double unders
30 Burpees
60 Double unders
30 Wall balls (20/14)
60 Double unders
30 Deadlifts (225/155)
60 Double unders
30 Wall balls
60 Double unders
30 Burpees

Tomorrow’s Forecast:
Tuesday’s workout calls for push press, toes to bar, and box jumps.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.

New years schedule:
Tuesday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Wednesday, January 1st – New Years Day – Open Gym 7 am-12 pm

Quote of the Week:
You’ll find that implementing small changes can have a significant impact on your life. Remember – little hinges swing on big doors.
S. J. Scott

Cajun Stuffed Chicken

Recipe of the Week:
This week’s recipe is Cajun Stuffed Chicken. I personally will be preparing this along side rice and broccoli. I hope you guys like it.

Ingredients:
3 boneless skinless chicken breasts
2 tbsp. Cajun seasoning
2 garlic cloves, minced
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 white onion, thinly sliced
9 slices pepper jack cheese, halved
2 tbsp. olive oil
1 tbsp. parsley, for garnish

Instructions:
1) Preheat oven to 400º.
2) Place chicken on a cutting board and make 5 slits in each breast, being careful not to cut through completely. Drizzle oil over chicken, sprinkle with minced garlic and season with cajun seasoning.
3) Stuff each chicken breast with red and green peppers, onion and pepper jack cheese.
4) Bake until chicken is cooked through and no longer pink, 25 minutes.
Garnish with parsley and serve.

Friday 12.27.2019

Tayler

Snatch
Build to a heavy single

“Big Haul”
20 Minute EMOM:

Even Minutes – 200 Meter run
Odd Minutes – 1-3 Snatches

Recipe of the Week:
This week’s recipe is Cajun Stuffed Chicken. I personally will be preparing this along side rice and broccoli. I hope you guys like it.

Ingredients:
3 boneless skinless chicken breasts
2 tbsp. Cajun seasoning
2 garlic cloves, minced
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 white onion, thinly sliced
9 slices pepper jack cheese, halved
2 tbsp. olive oil
1 tbsp. parsley, for garnish

Instructions:
1) Preheat oven to 400º.
2) Place chicken on a cutting board and make 5 slits in each breast, being careful not to cut through completely. Drizzle oil over chicken, sprinkle with minced garlic and season with cajun seasoning.
3) Stuff each chicken breast with red and green peppers, onion and pepper jack cheese.
4) Bake until chicken is cooked through and no longer pink, 25 minutes.
Garnish with parsley and serve.

Thursday 12.26.2019

Veronica & Danielle

“Bonfire”
5 Rounds:
teams of 4
1 Minute row for calories
1 Minute double unders
1 Minute burpees
1 Minute rope climbs
1 Minute Rest

Tomorrow’s Forecast:
Friday’s workout calls for running and snatches.

Box Brief:
Today is Bring a Friend Day!

Throwback of the Week:
12 Days of Christmas WOD 2017

Tuesday 12.24.2019

Gifford

“12 Days of Christmas”
200 Meter run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring dips
6 Pull-ups
7 Box jumps (24/20)
8 Wall balls (20/14)
9 Knees to elbows
10 KBS (53/36)
11 Burpees
12 Man makers
Round 1 = 200 Meter Run, Round 2 = 2 HSPU + 200 Meter Run, Round 3= 3 Deadlifts + 2 HSPU + 200 Meter Run, etc.

Box Brief:
Christmas Schedule:
Tuesday, December 24th – Christmas Eve – 8:30 & 9:30am only
Wednesday, December 25th – Christmas Day – Closed
Thursday, December 26th – Last class is at 4:30pm

Question of the Week:
What’s your Christmas tradition?

Ryan