WOD

“Freedom Trail”
3 Minute AMRAP:
21/15 Calorie Row
21 Burpees Over Erg
Max Thrusters (75/55)
3-minute rest

3 Minute AMRAP:
18/12 Calorie Row
18 Burpees Over Erg
Max Thrusters (95/65)
3-minute rest

3 Minute AMRAP:
15/10 Calorie Row
15 Burpees Over Erg
Max Thrusters (115/80)
3-minute rest

3 Minute AMRAP:
12/8 Calorie Row
12 Burpees Over Erg
Max Thrusters (135/95)

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

Recipe of the Week:
If you love Chicken Enchiladas then this recipe is for you. Try this One Skillet Green Chile 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!

“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.