WOD

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Box Brief:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Power Clean and Power Jerk + Squat Clean and Split Jerk
Build to a heavy complex

“Say Grace”
3 Rounds:
50 Double Unders
10 Clean and Jerks (135/95)

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!

Recipe of the Week:
Do you like steak? Of course you do! Try out this Grilled Thai Coconut Lime Skirt Steak.

Ingredients:
½ cup lite coconut milk
¼ cup coconut sugar
2 teaspoons lime zest
2 tablespoons lime juice
2 teaspoons Thai fish sauce
2 teaspoons grated ginger root
1 pound beef skirt steak, preferably grass fed, cut into 4-inch lengths
½ teaspoon coarse kosher salt

Instructions:
Step 1
Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Place skirt steak into a 1 gallon resealable bag. Pour marinade over the steak. Press out air and seal bag shut. Refrigerate the steak 4 to 12 hours.

Step 2
Preheat grill to high heat.

Step 3
Drain steak and discard marinade. Pat steaks dry and sprinkle with salt. Oil grill rack and immediately place steaks on the grill.

Step 4
Cook 2 minutes and turn a quarter turn to create hash mark. Continue cooking 30 to 90 seconds more on first side. Flip steaks over and continue cooking 2 ½ to 5 minutes on the second side to desired doneness, 5 to 8 minutes total depending on thickness of the steaks.

Step 5
Let steaks rest on carving board at least 4 minutes before cutting lengthwise across the grain.

“Old Town Road”
For Time: teams of 3
120/90 Calorie Row
120 Burpees
120 Box Jump Overs (24/20)
60/45 Calorie Row
60 Burpees
60 Box Jump Overs
800 Meter Farmers Carry (53s/36s)

Tomorrow’s Forecast:
Cleans – Jerks – Double Unders

Meme of the Week:

Push Press
3 – 3 – 3 – 3 – 3

“Boulder Shoulder”
7 Minute AMRAP:
HSPU
EMOM: 15 Sit-ups

Tomorrow’s Forecast:
Row – Burpees – Box Jump Overs – Farmers Carry

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)

“Lord of the Rings”
4 Rounds:
30 KBS (53/36)
30 Wall Balls (20/14)
7 Ring Muscle-ups

Tomorrow’s Forecast:
Push Press – Handstand Push-ups – Sit-ups

Question of the Week:
What’s your favorite holiday?

Box Brief:
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!

“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: