Friday 1.17.2020

“Quarter Pounder”
25 Minute AMRAP:

20 Meter KB lunges (53s/36s)
10 Handstand push-ups
10 Strict pull-ups
50 Double unders

Recipe of the Week:
A breakfast recipe has been long overdue. This week’s instant pot hash looks delicious and should be easy to make in large quantities. Enjoy!

Ingredients:

1 tbsp. extra-virgin olive oil
1 tbsp. butter
1/2 lb. thick-cut Canadian bacon
1/2 medium yellow onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1 tsp. dried oregano
1/2 tsp. cumin seeds (optional)
1/4 tsp. cayenne
Kosher salt
Freshly ground black pepper
1 lb. yellow potatoes, quartered
1/2 c. low-sodium vegetable broth
1 tbsp. freshly chopped parsley, for garnish
Eggs, for serving

Instructions:
1) Set Instant Pot to Sauté on medium. Add oil and butter to pot. When butter is melted, cook bacon until crisp. Add onions and peppers, and cook until vegetables are tender.
2) Add garlic, oregano, cumin seeds if using, and cayenne. Season with salt and pepper and cook until spices and garlic are fragrant, 1 minute.
3) Add potatoes and broth to pot and stir to combine. Set Instant Pot to Pressure Cook on high and set timer for 12 minutes. When time is up, use quick release method to release pressure.
4) Remove lid and set Instant Pot back on Sauté. Cook, stirring occasionally, until remaining broth is evaporated, about 2 minutes.
5) Garnish with parsley and serve with fried eggs.

Thursday 1.16.2020

Bob

“Mighty Pines”
5 Rounds:

500 Meter row
100 Meter farmers carry (53s/36s)

Tomorrow’s Forecast:
Friday’s workout calls for lunges, handstand push-ups, pull-ups, and double unders.

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

Throwback of the Week:
Here is a picture of the one time we attempted Movember at the gym. Participation was scarce.

Wednesday 1.15.2020

Josh

Pause Push Jerk
Build to a heavy set of 2

“iMax”
Every 3 Minutes for 15 Minutes

15 Slam balls (35/25)
10 Box jump overs (24/20)
5 Push jerks

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and farmers carry.

Recovery of the Week:
Crossarm Lat Stretch
Perform 4-6 repetitions each side holding the stretch for 10 seconds.
Behind the Back Lat and Tricep Stretch
Perform 6-8 repetitions for each arm with a 5 second hold.
Active Calf Stretch
Perform 8-10 repetitions for each leg with a 2 second hold.

Tuesday 1.14.2020

Carrie & Jolene

“Marston”
20 Minute AMRAP:

1 Deadlift
10 Toes to bar
15 Lateral burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for push jerk, slam balls, and box jump overs.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Our annual goal meeting will be on Saturday the 18th at 10:30 am. We will take down our old goal board and write down some new ones. Come with a few ideas in mind and we can help you create a plan. 

Question of the Week:
Would you rather speak all languages or be able to speak to all animals?

Natalee

Monday 1.13.2020

“Airplane Mode”
2 Rounds:

800 Meter run
1000 Meter row
50 Wall balls (20/14)

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlift, toes to bar, and lateral burpees.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

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

Our annual goal meeting will be on Saturday the 18th at 10:30 am. We will take down our old goal board and write down some new ones. Come with a few ideas in mind and we can help you create a plan.

Quote of the Week:
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. Thomas Jefferson

LaFancy

Blackened Shrimp Bowl

Recipe of the Week:
The recipes lately have consisted mostly of chicken and steak. It’s time to mix it up with some shrimp! Try out this Blackened Shrimp Bowl.

Ingredients:
2 cups cooked brown rice
1 lb. shrimp, tails removed, peeled and deveined
1 1/2 tsp. cumin
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. onion powder
Kosher salt
Freshly ground black pepper
2 tbsp. olive oil, divided
1 c. fire roasted corn
1 red pepper, diced
2 tbsp. freshly chopped cilantro, plus more for garnish
Juice of 1 lime, divided
1 avocado, thinly sliced

Instructions:
1) Make shrimp: in a large bowl, toss shrimp with cumin, paprika, garlic powder, onion powder, and season with salt and pepper. In a large skillet over medium-high heat, heat 1 tbsp olive oil. Add shrimp and cook until opaque and charred.
2) Make corn salad: in a medium bowl combine corn, pepper, and cilantro. Add 1 tbsp olive oil, juice of half a lime, and season with salt and pepper.
3) Build bowls: divide rice between 4 bowls. Top with shrimp, corn salad, and 1/4 avocado each. Garnish with cilantro, squeeze with lime and serve.

Friday 1.10.2020

Stephy

“Nate”
20 Minute AMRAP:

2 Muscle-ups
4 Handstand push-ups
8 KBS (72/53)

Recipe of the Week:
The recipes lately have consisted mostly of chicken and steak. It’s time to mix it up with some shrimp! Try out this Blackened Shrimp Bowl.

Ingredients:
2 cups cooked brown rice
1 lb. shrimp, tails removed, peeled and deveined
1 1/2 tsp. cumin
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. onion powder
Kosher salt
Freshly ground black pepper
2 tbsp. olive oil, divided
1 c. fire roasted corn
1 red pepper, diced
2 tbsp. freshly chopped cilantro, plus more for garnish
Juice of 1 lime, divided
1 avocado, thinly sliced

Instructions:
1) Make shrimp: in a large bowl, toss shrimp with cumin, paprika, garlic powder, onion powder, and season with salt and pepper. In a large skillet over medium-high heat, heat 1 tbsp olive oil. Add shrimp and cook until opaque and charred.
2) Make corn salad: in a medium bowl combine corn, pepper, and cilantro. Add 1 tbsp olive oil, juice of half a lime, and season with salt and pepper.
3) Build bowls: divide rice between 4 bowls. Top with shrimp, corn salad, and 1/4 avocado each. Garnish with cilantro, squeeze with lime and serve.