Friday 5.14.2021

The gym is closed today because we are installing flooring.

We will be meeting at Viper Park at 5:15am, 6:30am and 7:30pm to do the workout below.

We understand that not everyone can make it to those times, so we provided a warm-up and workout details below for you to do at home.

Lastly, we understand it is SUPER hot today. That’s why you have an outdoor and indoor option for today’s workout.

Please let us know if you have any questions.

Thanks for your understanding. We promise the floors will be worth it

Warm-up
400 Meter run

Dynamics
Samsons
Inch worms
Knee hugs
Tebows

“Floor Day” (outside version)
Complete 400 Meters for Time:
2 Lunges + 1 Broad Jump
Every 100 meters perform 20 Burpees
Finish the workout with Burpees

“Floor Day” (inside version)
4 Rounds:
50 Lunges
50 Double Unders / Lateral Hops Over Object (Book/Cup/Child)
20 Burpees

Recipe of the Week:
Here is a great way to keep your chicken a little more interesting! Try out this Chicken with a Lemon Herb Sauce recipe.
Ingredients:
Chicken:
2 tablespoons extra-virgin olive oil
4 boneless skinless chicken breast halves
Kosher salt and freshly ground black pepper
Lemon Herb Sauce:
1 clove garlic, peeled
1/4 teaspoon salt
1/2 cup chopped fresh parsley leaves
1/3 cup chopped fresh mint leaves
1 1/2 teaspoons freshly ground black pepper
1 lemon, zested and juiced
1/3 cup extra-virgin olive oil

Instructions:
1) For the Chicken: Preheat an oven to 450 degrees F.

2) Heat a large ovenproof skillet over medium-high heat. Add the olive oil and swirl to coat the skillet. Season the chicken breast with salt and pepper on the smooth side of each breast. Place in the skillet seasoned side down and cook without disturbing until brown and crisp, about 3 to 4 minutes. Season the top side of the chicken and flip. Cook 1 minute over the burner; then transfer the skillet to the oven until chicken registers 165 degrees F on an instant-read thermometer, about 6 to 8 minutes more. Place on a cutting board and let rest for 5 minutes before slicing.

3) For the sauce: smash the garlic clove, sprinkle with the salt, and with the side of a large knife, mash and smear the mixture to a coarse paste. Transfer to a blender with the parsley, mint, pepper, lemon zest, and juice. Pulse until coarsely chopped and then slowly drizzle in the olive oil. Pour into a small bowl and adjust seasoning. Deglaze pan with the sauce, if desired, and serve with the chicken.