Deadlift
Build to a heavy single
Strict Press
Build to a heavy single
Question of the Week:
Would you rather be able to breath underwater or be immune to fire?
Box Brief:
Come out to CrossFit Culmination this Saturday to support our 8+ teams competing at the Las Vegas Proving Grounds! See you there! Click here for event location and information.
“Cindy Lou Who”
22 Minute AMRAP:
200 Meter Run
5 Chest to Bar Pull-ups
10 Dips
15 Weighted Squats (53/36)
Quote of the Week:
“Learning never exhausts the mind.”
Leonardo da Vinci
Box Brief:
Come out to CrossFit Culmination this Saturday to support our 8+ teams competing at the Las Vegas Proving Grounds! See you there! Click here for event location and information.
Deadlift
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%
“Hard Work”
For Time:
400 Meter Run
100 Meter Farmers Carry (72/53)
800 Meter Run
100 Meter Farmers Carry
400 Meter Run
Recipe of the Week:
Talk about a colorful meal prep! Try out this Salmon and Asparagus in Garlic Lemon Butter Sauce recipe.
Ingredients:
1 medium salmon fillet, cut in 3 or 4 chunks
2 bunches of asparagus, rinsed and trimmed
1 teaspoon olive oil
2 teaspoons minced garlic
1/2 cup (125ml) low-sodium vegetable broth (or white wine)
1/2 stick butter
1 cup halved cherry or grape tomatoes
1/2 small red onion, minced
1 tablespoon hot sauce, optional (we used Sriracha)
Juice of 1/2 lemon
1 tablespoon minced parsley (or cilantro)
Crushed red chili pepper flakes, optional
Slices of lemon, for garnish
Instructions:
STEP 1
To make the salmon meal prep: Combine halved cherry tomatoes with olive oil, minced red onion, salt and pepper. Marinate in a shallow plate or bowl while cooking salmon and asparagus.
STEP 2
Season salmon with salt and pepper. Let sit while you prepare the asparagus.
STEP 3
Wash and trim the ends of the asparagus, then blanch them in boiling water for 2- 3 minutes then soak in ice water to stop cooking. This way they will cook faster and evenly in the skillet. You can skip this step if you have very thin asparagus. Drain and set aside.
STEP 4
Heat olive oil in a large cast iron skillet over medium-low heat. Gently cook salmon on both sides until golden brown. Remove the salmon fillets from the skillet and set aside to a plate.
STEP 5
In the same skillet over medium heat, add minced garlic then deglaze with vegetable broth (or wine). Bring to a simmer. Add butter, lemon juice, hot sauce, parsley. Give a quick stir to combine.
STEP 6
Add the drained blanched asparagus and toss for 2 minutes to cook it up. Add salmon back to the pan and reheat for another minute.
STEP 7
Divide the meal prep salmon and asparagus into meal prep containers, add marinated tomatoes, and store in the refrigerator for up to 5 days.
“Tag”
20 Minute AMRAP: teams of 2
15/12 Calorie Row
8 Handstand Push-ups
1 Rope Climb
Meme of the Week:
Hang Squat Cleans
Build to a heavy single
“Saruman”
3 Rounds:
10 Burpees Over the Bar
10 Squat Cleans (155/105)
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).
Strict Press
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%
“Rejects”
3 Rounds:
25 Push-ups
30 Kettlebell Swings (53/36)
35 Sit-ups
40 Double Unders
Question of the Week:
If your wardrobe could only be one color, what would it be?
“Hat Trick”
3, 5 Minute AMRAPs:
500/400 Meter Row
30 Wall Balls (20/14)
15 Pull-ups
5-Minute Rest
Box Brief:
We have a limited afternoon schedule tomorrow. The last class will be 4:45pm.
Quote of the Week:
“The only time you fail is when you fall down and stay down.”
Stephen Richards
Deadlift
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%
“Ramp”
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Push Jerks (135/95)
Box Jumps (24/20)
Recipe of the Week:
This week we have a dish that won’t take a lot of effort but will take a little time. Try out this Slow Cooker Lemon Garlic Chicken.
Ingredients:
5 chicken thighs
salt, to taste
pepper, to taste
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon dried thyme
6 cloves garlic
1 lemon, cut in half
¼ cup water
vegetable, to serve
CHICKEN GRAVY
1 cube chicken stock
1 tablespoon cornflour, with a little water
Instructions:
STEP 1
Place the chicken, salt, pepper, oregano, rosemary, and thyme into the slow cooker and mix together with your hands.
STEP 2
Add the garlic, lemon, and water.
STEP 3
Place the lid on and cook on high for 3 hours.
STEP 4
Remove the chicken, lemon, and garlic, and stir in the chicken stock and cornflour mix.
STEP 5
Stir until you reach your desired consistency for chicken gravy.
STEP 6
Pour the gravy over the chicken and serve with vegetables.
Enjoy!
