“Road Runner”
3 Rounds: teams of 2
600 Meter Run
400 Meter Run
200 Meter Run
Tomorrow’s Forecast:
Row – Burpees – Thrusters
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:
“No Smoking”
20 Minute AMRAP:
1 Deadlift (???)
3 Muscle-ups
15 Push-ups
30 Double Unders
Tomorrow’s Forecast:
Run
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 a yoga routine you can follow along with any day this week. Make some time to improve your recovery and health.
Split Jerk Press
Heavy Set of 3
Tall Jerk
Heavy Set of 2
Split Jerk
Heavy Set of 1
Tomorrow’s Forecast:
Deadlifts – Muscle-ups – Push-ups – Double Unders
Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – Only the 8:30 & 9:30 am classes
Friday – Closed
Saturday – Closed
Question of the Week:
What is the best Thanksgiving dessert?
“Fight Gone Bad”
3 Rounds:
1 Minute – Wall Balls (20/14)
1 Minute – Sumo Deadlift High Pull (75/55)
1 Minute – Box Jumps (20/14)
1 Minute – Push Press (75/55)
1 Minute – Row for Calories
1-minute rest
Tomorrow’s Forecast:
Strength Day
Quote of the Week:
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”
Mark Twain
“Shuffleboard”
20 Minute AMRAP: teams of 2
200 Meter Run
16 Dumbbell Step-ups (50/35) (24/20)
12 Toes to Bar
Recipe of the Week:
Have you ever tried Tandoori Chicken Legs and Roasted Cauliflower? Here’s your chance to spice up dinner! Warning there is a 24 hour window used to marinate the chicken.
Ingredients:
1 lemon
2 chicken hindquarters or 4 chicken legs
1/2 cup plain whole-milk yogurt
1 Tbsp grated fresh ginger
3 cloves garlic, minced
1 Tbsp plus 1 tsp garam masala
1/2 tsp chili powder
1 tsp sea salt
2 Tbsp coconut oil or ghee, melted
2 cups cauliflower florets
2 Tbsp coarsely chopped pecans
1 Tbsp chopped fresh basil
Instructions:
1) Season and cook the chicken. Zest and juice lemon. Place a resealable plastic bag in a large bowl. Add 1/2 teaspoon lemon zest, 2 tablespoons lemon juice, the yogurt, ginger, 2 cloves garlic, 1 tablespoon garam masala, the chili powder, and 1/2 teaspoon salt to bag. With a knife, make three slashes on top of chicken pieces; place chicken in bag and seal. (Slashing the chicken legs with a knife will allow all the zesty flavors of the marinade to penetrate the meat.) Gently massage bag to mix. Refrigerate overnight, turning the bag over occasionally.
2) Preheat oven to 400 °F. Remove chicken from marinade (pieces will still be coated) and place on one end of a baking sheet. Roast 15 minutes.
3) Prep and roast the cauliflower. In a large bowl, combine 1 teaspoon lemon zest, 1 tablespoon lemon juice, and the remaining garlic, garam masala, and salt. Stir in coconut oil. Add cauliflower and stir until well coated. Remove baking sheet from oven; add cauliflower mixture to the other end, spreading into a single layer. Roast 30 minutes more or until chicken is no longer pink inside and cauliflower is tender and browned around edges. Add pecans to cauliflower for the last 5 minutes of roasting time. Remove from oven and toss cauliflower mixture with basil. Serve with chicken.
Hang Power Clean
Build to a heavy set of 2
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Tomorrow’s Forecast:
Run – Step-ups – Toes to Bar
Box Brief:
Powerlifting 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).
Meme of the Week:
“Stutter”
21 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – Double Unders
Minute 3 – Max Calorie Row
Tomorrow’s Forecast:
Deadlifts – Hang Power Cleans – Push Jerks
Box Brief:
Powerlifting 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).
Recovery of the Week:
Why should we stretch after exercise? This video is a reminder of why we need to be flexible.
Snatch Grip Push Press
Heavy Set of 3
Overhead Squat
Heavy Set of 2
Snatch Balance
Heavy Set of 1
Tomorrow’s Forecast:
Run – Double Unders – Row
Box Brief:
Powerlifting 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).
Question of the Week:
What is the best meal you’ve ever had?
