High Hang Clean and Jerk + Hang Clean and Jerk
Build to A Heavy Complex
“Death Eater”
Death By Muscle-ups
Tomorrow’s Forecast:
Kettlebell Swings – Sit-ups – Push-ups – Ring Rows
Recovery of the Week:
Ever wonder if you should be taking a deload week? What is a deload week? This is a week where we train with less intensity or none at all. The benefits to our recovery and progress are huge. Take a look at the video below for all the details.
“CrossFit Total”
Back Squat
Build to a heavy single
Strict Press
Build to a heavy single
Dead Lift
Build to a heavy single
Tomorrow’s Forecast:
Clean & Jerk – Muscle-ups
Question of the Week:
What type of dessert is better, chocolatey or fruity?
“Acid Trip”
10 Minute Clock:
1 Mile Run
Max Burpees
8 Minute Clock:
1200 Meter Run
Max Row for Calories
6 Minute Clock:
800 Meter Run
Max Bike for Calories
Tomorrow’s Forecast:
CrossFit Total
Quote of the Week:
“When we strive to become better than we are, everything around us becomes better too.”
Paulo Coelho
“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!
“Splinter”
5, 4-Minute AMRAPs:
30/20 Calorie Row/Bike
20 Shuttle Runs
Max Burpee Pull-ups
4 Minute Rest
Tomorrow’s Forecast:
Turkey Day!
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
Recovery of the Week:
Here is another great stretch routine you can knock out at home. If we stay supple we stay healthy!
High Hang Squat Snatch + Hang Squat Snatch
Build to A Heavy Complex
“Smog Check”
Death By Kettlebell Swings (53/36)
Max Double Unders
Tomorrow’s Forecast:
Bike – Run – Pull-ups
Question of the Week:
What are you most thankful for?
“Diane”
21 – 15 – 9
Deadlifts (225/155)
HSPU
Tomorrow’s Forecast:
Strength Day
Quote of the Week:
“The only limit to our realization of tomorrow will be our doubts of today.”
Franklin D. Roosevelt
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
“Freedom Trail”
3 Minute AMRAP:
21/15 Calorie Row
21 Burpees Over Erg
Max Thrusters (75/55)
3-minute rest
3 Minute AMRAP:
18/12 Calorie Row
18 Burpees Over Erg
Max Thrusters (95/65)
3-minute rest
3 Minute AMRAP:
15/10 Calorie Row
15 Burpees Over Erg
Max Thrusters (115/80)
3-minute rest
3 Minute AMRAP:
12/8 Calorie Row
12 Burpees Over Erg
Max Thrusters (135/95)
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
Recipe of the Week:
If you love Chicken Enchiladas then this recipe is for you. Try this One Skillet Green Chile Enchilada Chicken And Rice recipe!
Ingredients:
1 1/2 cups uncooked brown rice
1 1/2 lb raw chicken breast, cut into 1-inch pieces
avocado oil spray
1 tablespoon olive oil (or avocado oil)
1 tablespoon garlic, minced
1/2 cup white onion
1 green bell pepper, diced
2 teaspoons cumin
1 1/2 cups green enchilada sauce
1/3 cup water
4oz (8 tablespoons) diced green chiles
2 soft corn tortillas, chopped into small pieces
1 cup Monterrey Jack cheese
sea salt & pepper to taste
fresh cilantro
Instructions:
1) Set oven to 400F.
2) Cook rice according to instructions and set aside to cool.
3) Set a large (nonstick) skillet on medium-high heat, and once hot, spray with avocado oil then add chicken breast pieces. Sear the outside for the chicken for 4 to 6 minutes, or until the edges turn brown. Remove the chicken from the skillet and no worries if it is not fully cooked yet.
4) Reduce the heat to medium, then add oil, garlic, onion and bell pepper. Sauté until the onions turn brown and translucent, about 3 minutes. Once the onions turn brown, sprinkle in the cumin and stir for an additional 1 minute.
5) Add the rice and chicken back to the skillet and continue to fold everything together.
6) Add the diced/chopped corn tortillas and fold together.
7) Add the enchilada sauce, water and green chiles. Add a pinch of sea salt & pepper and fold everything together. Slightly increase the heat to bring it to simmer, then reduce the heat to low, and cover and cook for 6 to 8 minutes (or up to 20 minutes) and be careful to ensure it’s not burning.
8) Remove the cover and stir one final time and sprinkle on cheese. Either place the cover back on to melt the cheese, or place in the oven for 3 to 5 minutes to melt and brown the cheese.
9) Garnish and enjoy!
