“Catch Fire”
5 Rounds:
1000 Meter Broad Jump
200 Meter Overhead Carry (53/36)
100 Foot Front Rack Walking Lunge (135/95)
Tomorrow’s Forecast:
Box Jump Overs – Snatches – Burpees
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).
Throwback of the Week:
Throwback meme of the week!
Deadlift
Build to A Heavy Single
-then-
1 Set of 5 @ 80% of Today’s 1RM
Bench Press
Build to A Heavy Single
-then-
1 Set of 5 @ 80% of Today’s 1RM
Tomorrow’s Forecast:
Row – Farmers Carry – Lunge
Recovery of the Week:
Did you know many of the foods we eat can help reduce inflammation and aid in recovery? Check out this week’s video showing you 10 different food items to add to your grocery list.
“Midline Miles”
For Time:
50 Sit-ups
200 Meter Run
50 Sit-ups
400 Meter Run
50 Sit-ups
800 Meter Run
50 Sit-ups
1 Mile Run
Tomorrow’s Forecast:
Deadlift – Bench Press
Question of the Week:
Assuming time traveled was the same, would you rather travel to your dream destination via car, plane, cruise ship or train?
“Open WOD 21.3 & 21.4”
For Time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
1-minute rest
15 Front Squats
30 Chest to Bar Pull-ups
15 Thrusters
1-minute rest
15 Front Squats
30 Bar Muscle-ups
15 Thrusters
Immediately Begin a 7 Minute Clock:
Build to An Unbroken Complex
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
-OR-
“Hand Warmer”
22 Minute AMRAP:
2 Rope Climbs
22 Kettlebell Swings (53/36)
22 Push-ups
Tomorrow’s Forecast:
Sit-ups – Running
Quote of the Week:
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.”
Winston Churchill
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).
Recipe of the Week:
We’re always looking for healthy and easy recipes. This Sheet Pan Dinner — Chicken, Potatoes and Bacon Wrapped Asparagus should do the trick!
Ingredients:
Red Potatoes
3 large red potatoes
1/4 red onion, chopped
1 tablespoon olive oil
2 teaspoons ranch seasoning (we used Simply Organic)
salt, to taste
Asparagus
1/2 lb. asparagus (8 spears)
4 slices thick-cut bacon, halved
pepper, to taste
Chicken
1 large chicken breast (or 2 medium)
1 teaspoon olive oil
1 teaspoon ranch seasoning
Instructions:
1) Preheat oven to 400ºF.
2) Place potatoes and onions on half of a baking sheet. Drizzle with olive oil and ranch seasoning. Rub oil and seasonings into the vegetables with your hands or a spatula.
3) Next, chop off the white end of the asparagus spears and wrap a half of a piece of bacon around one asparagus spear and place on one-fourth of the baking sheet. Repeat until asparagus and bacon are gone. Season with pepper.
4) Lastly, place chicken breasts next to asparagus on the baking sheet. Drizzle with olive oil and sprinkle with seasoning.
5) Place baking sheet in the oven and bake for 25-30 minutes depending on how thick your chicken breast is.
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Tomorrow’s Forecast:
CrossFit Open WOD 21.3!
Throwback of the Week:
Throwback to one of our favorite member made memes.
15 – 10 – 5
Unbroken Hang Power Cleans
“Divide and Conquer”
14 Minute AMRAP: teams of 2
Row for Max Meters
75 Power Cleans (135/95)
150 Sit-ups
Tomorrow’s Forecast:
Goat Day!
Recovery of the Week:
Watch this great video on some tips to help you through soreness!
