WOD

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1
Dec

Friday 12.2.2022

Cecilia

Bench Press
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Labyrinth”
For Time:

75 Handstand Push-ups
400 Double Unders

Recipe of the Week:
Here is another great recipe you can meal prep! Try out this Garlic Butter Turkey Meatball recipe.

Ingredients:
1/2 lb (220g) ground turkey meat
1/2 lb (220g) ground pork meat (optional, see recipe notes)
1/2 cup shredded mozzarella (or cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
Salt and fresh cracked black pepper, to taste
1 cup fresh chopped cilantro (or parsley), divided
3 tablespoons butter
4 medium zucchini, spiralized
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice (we used Sriracha)

Instructions:
Step 1
To make this turkey meatballs recipe: In a large bowl, combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro, and black pepper. Mix well with your hands or fork and form medium turkey meatballs. Arrange the turkey meatballs on a plate and set them aside.

Step 2
Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the turkey meatballs with a mix of butter and juices. Remove to a clean plate and set aside.

Step 3
In the same skillet melt the remaining tablespoon of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes (if you want). Add the zucchini noodles and cook for 3 or 4 minutes, stirring regularly, until zucchini noodles are done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like.

Step 4
Push zucchini noodles on one side of the skillet add the turkey meatballs back to the pan and reheat for a minute or two. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side. Enjoy!


30
Nov

Thursday 12.1.2022

TJ

Hang Power Snatch: teams of 2
In 15 Minutes, Build to Heavy

@20:00 Minutes

“Graceabel”
For Time:
teams of 2
60 Snatches (135/95)
60 Clean & Jerks (135/95)

Meme of the Week:

30
Nov

Wednesday 11.30.2022

Mike

“Expand”
4, 5 Minute AMRAPs:

Row for Meters
5- Minute Rest

Nutrition of the Week:
Let’s talk about the idea of letting go of perfection when it comes to your nutrition. It’s tough when you’re in the thick of the holiday season and find yourself saying, it’s ok-I’ll be back on track on Monday. Then Monday rolls around and you think, maybe next Monday. Embrace the idea that we have new opportunities each day, each meal, each snack to make better choices. Let go of the guilt-you can enjoy life and also have goals, sounds sustainable doesn’t it? You can do both. It’s not going to be perfect. So you enjoyed your holiday-AWESOME! I hope you made some good memories, had some laughs, and got some time to relax. Now we are starting a new week full of opportunities to eat well and work out. Let yourself be ok with making ‘pretty good’ choices most of the time.
• Build balanced meals and snacks-each one should include a protein, a fat, and a carb
• Hydrate-bring your water bottle along to events, shopping, etc
• Sleep-try a meditation app, journal before bed, shut off electronics 2 hours before bedtime
• Give yourself a head start by doing some meal prep, or treat yourself to a meal prep service, it’s a busy time of year
• Stock some grab and go snacks in your car/purse/gym bag, you’ll be less likely to hit the drive thru or grab 1,000 desserts if you aren’t hangry

28
Nov

Tuesday 11.29.2022

Kate

Back Squat
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Venom”
12 Minute AMRAP:

12 Kettlebell Swings (53/36)
12 Goblet Squats (53/36)
12 Single-arm Kettlebell Push Press (53/36)

Question of the Week:
What are you looking forward to during Christmas?

Brad W
27
Nov

Monday 11.28.2022

Ron

“MG”
10 Minute Clock:

1 Mile Run
Max Rope Climbs
3-Minute Rest

6 Minute Clock:
800 Meter Run
Max Box Jumps (24/20)
3-Minute Rest

4 Minute Clock:
400 Meter Run
Max Ring Dips

Quote of the Week:
“Whatever we believe about ourselves and our ability comes true for us.”
Susan L. Taylor

Jess T
23
Nov

Thursday 11.24.2022

“Turkey WOD”
40 Minute AMRAP:
teams of 3
Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope Climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air Squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power Clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts

Box Brief:
We want to wish everyone a very Happy Thanksgiving! We’re very thankful for each and every of you that make up this amazing community. May this day be spent with family and friends. We’ll see you on Monday!

22
Nov

Wednesday 11.23.2022

“Earn Dinner”
5, 3 Minute AMRAP’s:
20/16 Calorie Row
20 Shuttle Runs
Max Burpees
Rest 3 Minutes

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Meme of the Week:

21
Nov

Tuesday 11.22.2022

Bench Press
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Death By Chest Pump”
Death by Push-ups
Max Double Unders

Question of the Week:
What are you thankful for?

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

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