WOD

Bench Press
5 x 2

“Basic Training”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – 2 Rope Climbs
15 Push-ups

Tomorrow’s Forecast:
Back Squat – Chest to Bar Pull-ups

Quote of the Week:
“Do what is right, not what is easy nor what is popular.”
Roy T. Bennett

Box Brief:
In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing! 

Front Squat
5×3 @31X1

“Audible”
3, 4 Minute AMRAPs:
10 Ring Dips
10 Power Cleans (135/95)
20 Wall Balls (20/14)
2-Minute Rest

Recipe of the Week:
What to mix up your normal salad a bit? Try this Shirazi – Cucumber, Tomato & Herb Salad recipe.

Ingredients for 4 servings
4 Persian cucumbers (or 1 regular), diced
4 Roma tomatoes, seeds removed and diced
1 small-medium red onion, diced
2 tablespoons parsley, finely chopped
2 tablespoons mint, finely chopped
2 tablespoons olive oil
salt & pepper to taste

Instructions:
Combine all the ingredients in a large bowl and mix together. Season to taste with sea salt & pepper.

“Lothbrok”
2 Rounds: teams of 2
100 Meter Row
200 Meter Row
300 Meter Row
400 Meter Row
500 Meter Row

Tomorrow’s Forecast:
Front Squat – Ring Dips – Power Cleans – Wall Balls

Box Brief:
Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and an open water swim at Boulder Beach. It would be great to have a couple people on paddle boards for safety purposes if you’d like to volunteer. For those who would like to carpool, meet at Apollo at 7:30am. We will still have our normal classes at Apollo if you’d rather workout in the gym. See you there!

In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing!

Meme of the Week:

Deadlifts
5×3 @ 20X1

“Tatum”
10 Minute AMRAP:
Weighted Step-ups (50/35)(24/20)
At the top of each minute starting at 0:00 complete 20 Double Unders.

Tomorrow’s Forecast:
Row

Recovery of the Week:
Have you been sitting a lot? This stretch routine is perfect for you. Follow along below!

Strict Press
5×3 @20X1

“Push It”
16 Minute AMRAP:
10 Ring Rows
8 Burpees Over the Bar
6 Shoulder to Overhead (155/105)

Tomorrow’s Forecast:
Deadlift – Step-ups – Double Unders

Question of the Week:
What is your favorite gymnastic movement?

Box Brief:
Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and an open water swim at Boulder Beach. It would be great to have a couple people on paddle boards for safety purposes if you’d like to volunteer. For those who would like to carpool, meet at Apollo at 7:30am. We will still have our normal classes at Apollo if you’d rather workout in the gym. See you there!

In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing!

“4th of July 1776”
4 Rounds: teams of 2
300 Meter Run Together
24 Toes to Bar
24 Box Jumps
24 Goblet Squats (53/36)
24 Hand Release Push-ups
24 Calories Row
24 Kettlebell Swings (53/36)

Tomorrow’s Forecast:
Strict Press – Ring Rows – Burpees

Quote of the Week:
“The older you get, the more fragile you understand life to be. I think that’s good motivation for getting out of bed joyfully each day.”
Julia Roberts

Box Brief:
Happy 4th of July! Today we’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and an open water swim at Boulder Beach. It would be great to have a couple people on paddle boards for safety purposes if you’d like to volunteer. For those who would like to carpool, meet at Apollo at 7:30am. We will still have our normal classes at Apollo if you’d rather workout in the gym. See you there!

In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing!

Push Press + Push Jerk
5 Sets:
2 Push Press + 2 Push Jerk

“Keg Toss”
For Time:
42 Russian Kettlebell Swings (72/53)
21 Push Press (95/65)
30 Russian Kettlebell Swings
15 Push Press
18 Russian Kettlebell Swings
9 Push Press

Recipe of the Week:
Want to try some amazing fish tacos? Try out this recipe at home! Cajun White Fish Tacos With Easy Remoulade.

Ingredients for 6 hearty tacos
1 1/4 lb white fish filets (I used halibut)
1 1/2 tablespoon low sodium The Fit Cook Cajun seasoning (or low sodium cajun seasoning)
spray avocado oil
2 tablespoons (vegan) butter (OPTIONAL)
2 cups pickled cabbage
Quick Remoulade (to further reduce calories, replace with pico de gallo)
5 tablespoons olive oil mayo
1 1/2 tablespoons horseradish (or more/less to taste)
3 tablespoons capers (SUB: sweet relish or finely chopped pickles)
2 tablespoons Dijon
1 tablespoon hot sauce
1 1/2 tablespoon low sodium The Fit Cook Cajun seasoning (or low sodium cajun seasoning)

Instructions:
Step 1
Prepare the pickled cabbage. Place in the fridge to set.

Step 2
Lightly spray white fish with oil then rub low sodium cajun seasoning all over it.

Step 3
Set a carbon steel pan on medium high heat. Once hot, spray with oil then add the white fish. Sear on one side for 4 – 6 minutes, then flip to cook/sear the other side. Once the fish has almost finished cooking, add butter to the pan to melt, then continually baste the fish until it is cooked through. Set aside and flake.

Step 4
In a bowl, mix together the ingredients for the remoulade.

Step 5
Clean the carbon steel pan, then place on the high heat. Once hot, lightly spray with oil then add the corn tortillas to sear and cook fro no more than 1 minute person side. Place the tortillas in a warm, clean kitchen towel to stay warm and malleable.

Step 6
Build the taco – cabbage, fish, remoulade and pico de gallo or guacamole if desired.

“Jungle Book”
4 Rounds: teams of 2
1000 Meter Row
5 Rope Climbs

Tomorrow’s Forecast:
Push Press – Push Jerk – Kettlebell Swings

Box Brief:
Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Meme of the Week: