Sausage Potato and Pepper Bake.

Recipe of the Week:
Need a super fast and easy dinner? Try out this sausage, potato, and pepper bake.

Ingredients:
5 large Yukon Gold potatoes, peeled and cut into 1-inch cubes
1 large sweet orange pepper, sliced
1 large sweet red pepper, sliced
1 shallot, chopped
4 garlic cloves, minced
1 tablespoon olive oil
2 teaspoons paprika
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/2 teaspoon pepper
1 package (19 ounces) Italian sausage links
Minced fresh thyme, optional

Instructions:
1) Preheat oven to 400°.
2) Place the potatoes, sweet peppers, shallot and garlic in a bowl. Drizzle with oil. Sprinkle with seasonings; toss to coat. Spread evenly over a baking pan, leaving room for the sausage. Add sausage to pan.
3) Bake, uncovered, until a thermometer inserted in sausage reads 160° and vegetables are tender, 30-35 minutes. If desired, sprinkle with fresh thyme before serving.

Friday 2.28.2020

Brett

“Long Haul”
2 Rounds:

20 Push press (115/85)
30 Single dumbbell step-ups (24/20) (50/35)
40 Burpees
50/35 Calorie row

Recipe of the Week:
Need a super fast and easy dinner? Try out this sausage, potato, and pepper bake.

Ingredients:
5 large Yukon Gold potatoes, peeled and cut into 1-inch cubes
1 large sweet orange pepper, sliced
1 large sweet red pepper, sliced
1 shallot, chopped
4 garlic cloves, minced
1 tablespoon olive oil
2 teaspoons paprika
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/2 teaspoon pepper
1 package (19 ounces) Italian sausage links
Minced fresh thyme, optional

Instructions:
1) Preheat oven to 400°.
2) Place the potatoes, sweet peppers, shallot and garlic in a bowl. Drizzle with oil. Sprinkle with seasonings; toss to coat. Spread evenly over a baking pan, leaving room for the sausage. Add sausage to pan.
3) Bake, uncovered, until a thermometer inserted in sausage reads 160° and vegetables are tender, 30-35 minutes. If desired, sprinkle with fresh thyme before serving.

Thursday 2.27.2020

Momica

“Cool Runnings”
20 Minute AMRAP:

100 Meter front rack KB carry (53s/36s)
15 Box jumps (30/24)
30 Sit-ups
10 Strict pull-ups

Tomorrow’s Forecast:
Friday’s workout calls for push press, step-ups, burpees, and rowing.

Throwback of the Week:
This is where the 2 o’clock “Bro Sesh” all got started. Enjoy this free ticket to the gun show.

Wednesday 2.26.2020

RaJah

Muscle Snatch
Build to a moderate set of 3

“Open WOD 11.1”
10 Minute AMRAP:

30 Double Unders
15 Power Snatch (75/55)

Tomorrow’s Forecast:
Thursday’s workout calls for front rack kettlebell carry, box jumps, sit-ups, and pull-ups.

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
#1 – Pendulum Stretch
Perform stretch for 30 seconds each arm. Complete 2 sets.
#2 – Kneeling Arm Raise
Complete 10 repetitions each side.
#3 – Clasped Hand Extensions
Complete 10 total repetitions.

Tuesday 2.25.2020

“Thrill Ride”
4, 4-Minute Rounds:

400 Meter run
15 Toes to bar
Max wall balls (20/14)
2-Minute rest

Tomorrow’s Forecast:
Wednesday’s workout calls for snatch and double unders.

Question of the Week:
What is your favorite item you’ve bought this year?

Tianna

Monday 2.24.2020

“Burpee Add On”
21 – 15 – 9

Handstand push-ups
Deadlifts (225/155)
Bar facing burpees

Tomorrow’s Forecast:

Tuesday’s workout calls for running, toes to bar, and wall balls.

Box Brief:
Bring A Friend Day is on Thursday!

On Friday, March 13th at 10 am we will host this years Maltz Challenge. This year we have the privilege of honoring SFC Ryan Savard, U.S. Army, assigned to Headquarters and Headquarters Company, United States Army Special Operations Command at Fort Bragg, N.C..   Ryan made the ultimate sacrifice on October 12, 2012 during combat operations, in support of Operation Enduring Freedom.  I had the privilege to speak with Ryan’s family members and I was able to learn a little about Ryan.  During our conversation, his family told me Ryan had a favorite quote.  This quote helps define and understand the amazing man and hero Ryan was.  “The size of a man is determined by the size of what makes him angry.”  Ryan was selfless and a true hero. Our obligation now is to honor his life by keeping him in our hearts and minds.

Quote of the Week:

“Great minds discuss ideas; average minds discuss events; small minds discuss people.”
Eleanor Roosevelt

Sean

Friday 2.21.2020

Rachel

“Lethal Weapon”
20 Minute AMRAP:

200 Meter run
1 Round of “Chief”
200 Meter run
2 Rounds of “Chief”
200 Meter run
3 Rounds of “Chief”
Continue to add 1 round of “Chief” after each run until the 20 minutes is up.

1 Round of “Chief”

3 Power cleans (135/95)
6 Push-ups
9 Air squats

Recipe of the Week:
This week’s recipe is Beef Fried Rice. It’s brought to you by Feeding the Frasers. We recommend doubling the ingredients if you plan to have extra for lunch the following day.

Ingredients:
BEEF:
12 oz flank steaks, sliced thin
¼ tsp salt
1 Tbsp water
1 tsp Liquid Aminos
1 tsp arrowroot
1 tsp Olive oil

BOWL:
1 Tbsp hot water
½ tsp sesame oil
3 Tbsp Liquid Aminos
2 cups cooked White Rice
1 Tbsp Olive oil
2 eggs, beaten
1 medium onion, diced
1 Tsp minced garlic
1/4 cup shredded + chopped carrot
3/4 cup peas (frozen+thawed / canned)
1 green onion, chopped

Instructions:
1) Slice + marinate beef with beef ingredients, minimum 30 mins
2) Combine hot water, sesame oil, liquid aminos in a bowl and set aside.
3) Med. heat scramble eggs and set aside
4) Med-high heat, cook meat in batches to ensure crispy edges about 60-90 seconds, set aside
5) Med. heat add oil, garlic + onions, cook until soft 5-7 mins, stir in rice and sauce, cook additional 5 mins.
6) Add beef + juices from the bowl, peas, carrots and green onion, and scrambled eggs cook an additional 5 mins
7) Serve it up with some fresh chopped green onions