Deadlift
9 – 7 – 5 – 3 – 5 – 7 – 9
“Leave A Message”
For Time: teams of 2
100 Ring Rows
Tomorrow’s Forecast:
Pulls-ups – Strict Press – Row – L-sit
Box Brief:
Bring A Friend Day is on Thursday!
Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m.
Question of the Week:
What’s the best Halloween costume you’ve ever seen?
“Handful”
20 Minute AMRAP:
400 Meter Run
3 Rope Climbs
15 Hand Release Push-ups
30 Sit-ups
Tomorrow’s Forecast:
Deadlifts – Ring Rows
Box Brief:
Bring A Friend Day is on Thursday!
Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m.
Quote of the Week:
“The question isn’t who is going to let me; it’s who is going to stop me.”
Ayn Rand
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Recipe of the Week:
Here is a simple but delicious recipe that can feed you for a few nights. Try out this One Skillet 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!
“Sun Burn”
5 Rounds:
Row 400 Meters
Run 400 Meters
OR
“Hinshaw Week 10 – Day 2”
3 Sets:
600 Meter Easy Run
1 Minute Rest
Directly Into
400 Meter Moderate Run
100 Meter Walk
300 Meter Fast Run
200 Meter Walk
200 Meter Faster Run
300 Meter Walk
400 Meter Sprint
400 Meter Walk
Tomorrow’s Forecast:
Goat Day
Meme of the Week:
“Taper Off”
12 Minute Clock:
1 Minute – Dumbbell Snatches (50/35)
1 Minute – Double Unders
2 Minutes – Dumbbell Snatches
2 Minutes – Double Unders
3 Minutes – Dumbbell Snatches
3 Minutes – Double Unders
Tomorrow’s Forecast:
Row – Run
Recovery of the Week:
Do you ever experience muscle cramps during workouts? Despite what you may think, cramps aren’t fix through hydration. What should we be doing? Check out this weeks article to find out more!
Back Squat
5 – 4 – 3 – 2 – 1
Bench Press
5 – 4 – 3 – 2 – 1
Tomorrow’s Forecast:
Snatch – Double Unders
Box Brief:
Apollo Games is on Saturday!!!!
The volunteer meeting will be this Friday night at 6 pm.
Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.
Question of the Week:
What is one thing in your life you can’t live without?
“Street Cred”
For Time:
800 Meter Run
50 Burpee Box Jump Overs (24/20)
400 Meter Run
50 Chest to Bar Pull-ups
800 Meter Run
Tomorrow’s Forecast:
Back Squat – Bench Press
Quote of the Week:
“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.”
Ralph Waldo Emerson
Box Brief:
Apollo Games is on Saturday!!!!
The volunteer meeting will be this Friday night at 6 pm.
Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.
“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power Snatch (75/55)
10 Rounds:
200 Meter Team Run
1 Rope Climb
17 Thrusters (75/55)
Cash Out – 58 Synchronized Burpees
Box Brief:
Today we are running a memorial WOD is honor of the victims of the tragic event that occurred during 2017’s Route 91 Music Festival. Let’s come together as a community to remember all of those affected including those who sadly lost their lives.
