WOD

“Weakest Link”
5 Rounds, On the 5:00
400 Meter Run
10 Deadlifts
10 Bar Facing Burpees

Tomorrow’s Forecast:
Kettlebell Swings – Wall Balls – Ring Muscle-ups

Quote of the Week:
Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”
Diane McLaren

Box Brief:
Hell Week will kick off next Monday with Murph. Next week’s programming will include only hero workouts. Hero workouts are named after men and women who have lost their lives protecting our freedoms and ensuring our safety in this beautiful country. These workouts are always more challenging than our typical CrossFit workouts. Expect next week to challenge you both mentally and physically. You can pre-order our new Hell Week T-shirt at the front desk. For those who complete all 5 days worth of workouts next week will earn the “I Survived Hell Week” badge on their t-shirt. It doesn’t matter if you scale any workout. You just need to finish. Let’s do this!

Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a bbq at 11am. All other class times will be cancelled. See you there!

Build to A Heavy Complex
3 Deadlift
2 Hang Power Clean
1 Push Jerk

“Do It”
For Time:
60 Deadlift (155/105)
45 Hang Power Clean (155/105)
30 Push Jerk (155/105)

Recipe of the Week:
Looking for a healthy meal you can make in 20 minutes?! Here you go! Try out this Turkey & Squash recipe.

Ingredients:
1 large (or 2 medium) zucchini, diced
1 large (or 2 medium) squash, diced
spray olive or avocado oil
1 1/2 lb 93% lean ground turkey
1/2 medium white onion, chopped
1 garlic clove, minced (OPTIONAL)
1/2 tablespoon onion power
1/2 tablespoon cumin
1 tablespoon chili (or chipotle) powder
8oz (mild) red enchilada sauce
sea salt & pepper to taste

Instructions:
Step 1
Set a large carbon steel skillet on medium high heat. Once hot, spray with oil then add the squash and zucchini. Season with sea salt & pepper as it cooks in the pan. Cook until the veggies slightly soften and you see sear marks. Then remove the veggies and place the pan back on the heat.

Step 2
Lightly spray again then add the turkey and chop it up as it cooks. Add the onion and the seasonings and continue cooking until it’s about 85% cooked, there should be a few visible pink pieces, about 8 minutes. Add the enchilada sauce and stir, making sure the meat is chopped evenly.

Step 3
Add the squash back, stir and serve!

“Power Walk”
For Time: 18-minute cut-off
400 Meter Lunge

Every 3 Minutes
15 Toes to Bar

Tomorrow’s Forecast:
Deadlifts – Hang Power Cleans – Push Jerk

Meme of the Week:

Front Squat
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

“Makers Mark”
10 Minute EMOM:
10 Wall Balls (30/20)
Double Unders

Recovery of the Week:
How much protein should you eat each day for muscle growth? How much for weight loss? Check out the video below for ALL of the details about protein.

“Try Hard”
5 Rounds:
20/15 Calorie Row
25 Kettlebell Swings (53/36)
30 Sit-ups

Tomorrow’s Forecast:
Front Squat – Wall Balls – Double Unders

Question of the Week:
What country makes the best type of food?

Box Brief:
Hell Week is coming….

“Candy”
25 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
On the…
0:00 – Run 200 Meters
5:00 – Run 400 Meters
10:00 – Run 600 Meters
15:00 – Run 800 Meters
20:00 – Run 1000 Meters

Tomorrow’s Forecast:
Row – Kettlebell Swings – Sit-ups

Quote of the Week:
“All dreams are within reach. All you have to do is keep moving towards them.”
Viola Davis

Box Brief:
The Summer Kids, Pre-teens and Teens program is back! All age groups will start on June 6th. Through our two month summer program your kids will learn to move their bodies, fortify grit and build a healthy foundation in a fun and supportive environment. All spots are first come first serve. Email us at [email protected] if you’re interested.
Kids – 6-9 Years Old ($90/month – No Contract)
Monday & Wednesday at 10:30am
Pre-teens – 10-12 Years Old ($90/month – No Contract)
Tuesday & Thursday at 10:30am
Teens 13-18 Years Old ($125/month – No Contract)
See Flyer

“Got the Runs”
10 Rounds:
12 Wall Balls (20/14)
100 Meter Run

Rest 3 Minutes

10 Rounds:
12 Push-ups
100 Meter Run

Recipe of the Week:
Here is a simple, but tasty recipe to try out! Give Korean Ground Beef a shot!

Ingredients:
Sauce:
¼ cup reduced-sodium soy sauce (or use a gluten-free alternative and add salt as needed)
1 tablespoon honey or a liquid sugar-free alternative
1 teaspoon cornstarch
½ teaspoon crushed red pepper flakes
Stir-fry:
2 tablespoons avocado oil
1 lb. lean ground beef (85/15)
1 tablespoon minced fresh garlic
1 tablespoon minced fresh ginger root
To finish the dish:
1 tablespoon sesame oil
¼ cup thinly sliced green onions

Instructions:
Step 1
In a small bowl, prepare the sauce by whisking together the soy sauce, honey, cornstarch, and red pepper flakes. Set aside.

Step 2
In a large skillet, heat the oil over medium-high heat.

Step 3
Add the beef and cook, stirring, until no longer pink, breaking it up into crumbles as you cook, about 5 minutes.

Step 4
Drain the beef. Return it to the skillet. Add the garlic and the ginger to the skillet and cook, stirring, for 1 minute.

Step 5
Stir the sauce into the beef. Cook for 2 more minutes, until heated through and the sauce thickens.

Step 6
Off heat, drizzle the dish with sesame oil, sprinkle it with green onions, and serve.

“Jelly Belly”
For Time:
50 – 40 – 30 – 20 – 10 – – Sit-ups
20 – 16 – 12 – 8 – 4 – Burpee Box Jump Overs (24/20)
10 – 8 – 6 – 4 – 2 – Deadlifts

Tomorrow’s Forecast:
Run – Push-ups – Wall Balls

Meme of the Week: