24
Jun
Friday 6.25.2021
“Bel-Air”7 Rounds:40 Double Unders10 Dumbbell Lunges (53s/36s)10 HSPU20 Sit-ups Recipe of the Week:This is a perfect meal to make for dinner. Give this Shrimp Alfredo a try! Ingredients:8oz whole wheat or legume-based linguine (or fettucine)Low-carb substitute: Zucchini & carrot noodles; Miracle noodles Reduced Fat Alfredo Sauce1 tablespoon olive oil1/2 medium white onion, diced3 garlic cloves,... Read More
23
Jun
Thursday 6.24.2021
“Saltshaker”20 Minute AMRAP: teams of 2200 Meter Run or 10 Calorie Row or 10 Calorie Bike10 Burpee Box Jump Overs (24/20)20 Dumbbell Snatch (50/35) Tomorrow’s Forecast:Double Unders – Lunges – Handstand Push-ups – Sit-ups Meme of the Week:We won’t give up though.
22
Jun
Wednesday 6.23.2021
Drop Cleans5 x 3 “Mr. Clean”20 Minute Ladder:1 Power Clean (205/145) + 1 Muscle-up2 Power Cleans + 2 Muscle-ups3 Power Cleans + 3 Muscle-ups4 Power Cleans + 4 Muscle-upsEtc… Tomorrow’s Forecast:Burpee – Snatch – Run/Row/Bike Recovery of the Week:Check out this great video for a stretch routine that will help you relax before bed.
21
Jun
Tuesday 6.22.2021
1 – 1/2 Front SquatBuild to a Heavy Single “Fight Club”For Time:21/15 Calorie Bike10 Burpees Tomorrow’s Forecast:Cleans – Muscle-ups Question of the Week:Would you rather the ability to change the past or see into the future? Box Brief:Bring A Friend Day is Thursday! We are hosting White Wong PT this Saturday at 11am for a... Read More
20
Jun
Monday 6.21.2021
“Helen”3 Rounds:400 Meter Run21 KBS (53/36)12 Pull-ups Tomorrow’s Forecast:Front Squat – Bike – Burpees Quote of the Week:“Life is like riding a bicycle. To keep your balance, you must keep moving.”Albert Einstein Box Brief:Bring A Friend Day is Thursday! We are hosting White Wong PT this Saturday at 11am for a FREE Bulletproof Squat Workshop.... Read More
Recipe of the Week:Here is another great recipe to make in bulk for your week! Try this KIELBASA, PEPPER, ONION AND POTATO HASH recipe. Ingredients:1 (14 ounce) package turkey kielbasa, cut into 1/4 inch rounds1 green bell pepper, diced1/2 yellow, red or orange bell pepper, diced1 onion, diced3 small or 2 large potatoes, peeled and... Read More
17
Jun
Friday 6.18.2021
“A Thing or Two”25 Minute AMRAP: teams of 230/24 Calorie Row30 Push Jerks30 Chest to Bar Pull-ups30 Later Erg Burpees Recipe of the Week:Here is another great recipe to make in bulk for your week! Try this KIELBASA, PEPPER, ONION AND POTATO HASH recipe. Ingredients:1 (14 ounce) package turkey kielbasa, cut into 1/4 inch rounds1... Read More
16
Jun
Thursday 6.17.2021
“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Slam Balls (35/25)200 Meter Run20 Sit-ups Tomorrow’s Forecast:Row – Jerks – Pulls-ups – Burpees Box Brief:Saturday Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have... Read More
15
Jun
Wednesday 6.16.2021
“Fondue”4 Rounds:20 Ring Dips30 Russian Kettlebell Swings (72/53)40 Meter Kettlebell Lunge (72/53) Tomorrow’s Forecast:Run – Slam Balls – Sit-ups Recovery of the Week:Ever wonder why it’s so important to reduce the amount of processed carbohydrates from your diet? Of course it will help with recovery, but the benefits span much further than that. Check out... Read More
14
Jun
Tuesday 6.15.2021
“Knuckles Up”Every 5 Minutes for 5 Rounds:500/400 Meter Row50 Double Unders12 Toes to Bar Tomorrow’s Forecast:Ring Dips – Kettlebell Swings – Lunges Question of the Week:Would you rather always feel sticky or itchy? Box Brief:Saturday Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you... Read More