WOD

“Flip Flops”

20 Minute AMRAP:

400/200 Meter Run

Partner A: 20 Kettlebell Swings + 15 Sit-ups

Partner B: 20 Wall Balls (20/14) + 15 Sit-ups
Recipe of the Week:
Here is a very interesting recipe to spice up your chicken dinner! Give this Broccoli and Cheese Stuffed Chicken Breast recipe a try!

Ingredients:
Chicken
1.5-lbs. boneless, skinless chicken breasts, (~4 chicken breasts)
1 tablespoon garlic powder
1 teaspoon chili powder
1 teaspoon dried thyme
1/4 teaspoon red pepper flakes (or more, to taste)
1/2 teaspoon salt
1/2 teaspoon ground pepper
2 tablespoons olive oil
Stuffing
1 cup shredded cheddar cheese
1/2 cup Greek Yogurt
1/2 cup cream cheese, softened
1 tablespoon minced garlic
3 cups broccoli, diced into bite-size pieces

Instructions:
Step 1
Preheat the oven to 375ºF.

Step 2
Prepare the spice rub. Add the garlic powder, chili powder, dried thyme, red pepper flakes, salt, and pepper to a small bowl. Mix with a spoon and set aside.

Step 3
Place the chicken breasts on a cutting board and cut the chicken in half lengthwise with a sharp knife leaving the chicken breast connected, but creating a flap.

Step 4
Sprinkle the spice rub over the chicken breast on both sides, including in the flap.

Step 5
Add the cheddar cheese, Greek yogurt, cream cheese, and minced garlic into a large bowl and mix until combined.

Step 6
Next, add the diced broccoli to the Greek yogurt mixture and mix everything together until the broccoli is coated in the Greek yogurt sauce.

Step 7
Divide the broccoli mixture into fourths.

Step 8
Stuff a chicken breast with 1/4 of the broccoli mixture by placing it in between the flap. Secure the broccoli cheese filling by closing the flap and securing both edges of the chicken breast with 2-3 toothpicks or more until it holds together. Repeat with each chicken breast.

Step 9
Heat a large cast-iron skillet over medium/high heat. Add olive oil. When the olive oil is fragrant add the stuffed chicken breast to the pan. Sear for 2-3 minutes on each side to brown.

Step 10
Carefully place the cast iron skillet in the oven (be careful, the handle might be hot) and bake at 375ºF for 30 minutes, flipping halfway.

Step 11
Use a meat thermometer to check the internal temperature of the chicken breast. Make sure it’s at least 165ºF before removing it from the oven. Let rest for at least 5 minutes before eating.

“Skippy”
4 Rounds:
50 Double Unders
30 Hand Release Push-ups
20 T2B
2 Rope Climbs

Tomorrow’s Forecast:
Run – Kettlebell Swings – Wall Balls – Sit-ups

Meme of the Week:

“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Bar Facing Burpees
10 Clean and Jerks (135/95)
5-Minute Rest

5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar Facing Burpees
7 Clean and Jerks (155/105)
5-Minute Rest

5 Minute AMRAP:
Buy In – 30/20 Calorie Row
10 Bar Facing Burpees
4 Clean and Jerks (185/125)

Tomorrow’s Forecast:
Double Unders – Push-ups – Toes to Bar – Rope Climbs

Recovery of the Week:
The video below is for those who need to spend extra time with the lower back. Which is all of you!

Front Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

3 Rounds:
30 Second Forearm Plank
30 Second Side Plank
30 Second Side Plank
30 Second Rest

Tomorrow’s Forecast:
Row – Burpees – Clean & Jerks

Question of the Week:
Would you rather have telekinesis (the ability to move things with your mind) or telepathy (the ability to read minds)?

Box Brief:
We are going to mix things up a bit with Bring A Friend Day. Beginning immediately, we will have Bring A Friend Day only once a month on the first Friday of the month. This means our next Bring A Friend Day is on May 6th. If you’d like your friend to try a class before then, let one of our coaches know so we can look at the programming ahead and let you know which
day would be the best to try.

“Cliffhanger”
20 Minute AMRAP:
400 Meter Run
Max Unbroken Muscle-ups

Tomorrow’s Forecast:
Front Squat – Core

Quote of the Week:
“In the middle of difficulty lies opportunity”
Albert Einstein

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

“Bargain Hunter”
10 Rounds:
3 Bar Muscle-ups
5 Clean and Jerks (135/95)
10 Bar Facing Burpees

Recipe of the Week:
Here is a great Red Pepper & Parmesan Tilapia recipe! Give it a shot!

Ingredients:
1 large egg, lightly beaten
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon pepper
4 tilapia fillets (6 ounces each)

Instructions:
Step 1
Preheat oven to 425°. Place egg in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg and then in cheese mixture.

Step 2
Place fillets in a 15x10x1-in. baking pan coated with cooking spray. Bake until fish just begins to flake easily with a fork, 10-15 minutes.

“Calculated Risk”
30 Minute AMRAP:
Run / Row for Max Meters
Every 3 Minutes – 15 Reverse Burpees (starting at 3:00)

Tomorrow’s Forecast:
Muscle-up – Clean & Jerk – Burpee

Meme of the Week:
The morning crew.

Deadlift + Core
10 Sets Not for Time:
3 Deadlifts
50 Meter Front Rack KB Carry (Heavy)

“Can’t Stand It”
8 Minute AMRAP: teams of 2
Partner A – Handstand Hold
Partner B – Max Dumbbell Snatch (50/35)

Tomorrow’s Forecast:
Row – Run – Reverse Burpees

Box Brief:
We are going to mix things up a bit with Bring A Friend Day. Beginning immediately, we will have Bring A Friend Day only once a month on the first Friday of the month. This means our next Bring A Friend Day is on May 6th. If you’d like your friend to try a class before then, let one of our coaches know so we can look at the programming ahead and let you know which
day would be the best to try.

Recovery of the Week:
Here is another great yoga routine. Give this a shot at some point during your week.