Push Jerk
Build to a heavy set of 2
“Two to Tango”
20 Minute EMOM: teams of 2
Partner A – 1 Minute Row for Calories
Partner B – 6 Heavy Jerks
Tomorrow’s Forecast:
Run – Rope Climbs
Box Brief:
Bring A Friend Day is on Thursday!
Question of the Week:
What would be your perfect pet?
“Golden Girls”
For Time:
150 Double Unders
150 Sit-ups
100 Wall Balls (20/14)
50 Burpee Pull-ups
Tomorrow’s Forecast:
Push Jerk – Row
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“Life is about making an impact, not making an income.”
Kevin Kruse
Clean
Build to a heavy single
“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans
Recipe of the Week:
One of our favorite snack recipes on the internet is right below! Check out these Bacon-Wrapped Jalapeño Poppers with a twist!
“Shiplap”
20 Minute EMOM:
Even – Row for Calories
Odd – Sit-ups
Tomorrow’s Forecast:
Clean – Run
Meme of the Week:
After Monday’s workout.
“Sore Eyes”
4 Rounds:
20 Burpees
20 Push Press (75/55)
20 Box Jumps (24/20)
20 Power Snatch (75/55)
Tomorrow’s Forecast:
Row – Sit-ups
Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.
Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.
When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.
Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.
The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet is available at the front desk.
Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein
All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point
Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.
The grand prize will go to the team with the highest points average over the course of all 4 weeks.
Recovery of the Week:
We’re starting our Wellness Challenge! Want to know what veggies you should add to your diet? Take a look at the video below!
“Players Choice”
1RM Squat
Back Squat
Front Squat
Overhead Squat
Gymnastic Test
Max Muscle-ups
Max Pull-ups
Max Strict HSPU
Conditioning Test
500 Meter Row
50 Calorie Bike
400 Meter Run
Tomorrow’s Forecast:
Burpees – Push Press – Box Jumps – Power Snatch
Question of the Week:
What is your New Year resolution?
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
-OR-
“Mary”
20 Minute AMRAP:
5 HSPU
10 Pistols
15 Pull-ups
Tomorrow’s Forecast:
Players Choice
Quote of the Week:
“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”
William Faulkner
Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.
Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.
When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.
Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.
The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet is available at the front desk.
Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein
All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point
Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.
The grand prize will go to the team with the highest points average over the course of all 4 weeks.
“New Year, New You”
For Time:
1000 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1000 Meter Run
Recipe of the Week:
We found a healthier protein packed version of Jalapeno Poppers that we can’t wait to make ourselves. Give this recipe a shot! Instructions below.
Ingredients:
Filling
1lb lean ground bison (or your choice of protein)
1/2 cup diced onion, raw
2 teaspoons garlic (powder)
1 tablespoon smoked paprika (to make it fiery red)
pinch of sea salt & pepper
1/2 cup frozen spinach, completely thawed and SQUEEZED to remove excess water
8oz Greek yogurt cream cheese (or reduced fat cream cheese)
12 jalapeños (halved and seeds removed)
12 slices (beef) bacon (or your choice of bacon)
Instructions:
1) Set oven to 420F.
2) Remove the seeds from the jalapeños.
3) Set a nonstick skillet on medium heat. Once hot, spray with a little olive oil, then add the bison and onion. Chop up the meat as it cooks, then sprinkle in garlic, smoked paprika and sea salt & pepper.
4) Once the meat has fully cooked and is no longer pink, drain the meat (if necessary – though it shouldn’t be since it’s lean) and add it to a large bowl along with spinach and cream cheese. Mix.
5) Use a tablespoon to stuff each jalapeño half with the filling. Repeat. Slice bacon down the middle (vertically) to create 2 thin pieces.
6) Wrap ONE slice around the piece of bacon. Repeat.
7) Place the poppers on a baking sheet lined with parchment paper and bake for 15 to 20 minutes, until you see the edges of the bacon began to crisp.
8) Enjoy!
