WOD

“Apologies”
25 Minute AMRAP:
600 Meter Run
10 Power Cleans (115/85)
10 Bar Facing Burpees
8 Power Cleans
8 Bar Facing Burpees
6 Power Cleans
6 Bar Facing Burpees

Tomorrow’s Forecast:
Strength Day

Quote of the Week:
“Life shrinks or expands in proportion to one’s courage.”
Anais Nin

Box Brief:
Bring A Friend Day is on Thursday!

Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then! 

“This Could Be Us”
25 Minute Clock:
Buy In – 5000 Meter Row

-then-

AMRAP
Wall Balls (20/14)

Recipe of the Week:
We’re very excited to give this one a shot. Try out this Garlic Butter Steak Bites with Zucchini Noodles recipe! (see below picture)

Ingredients:
1 1/4 lbs (450g) sirloin steak cut into small cubes
4 medium zucchini, spiralized (or a pack of store-bought Zucchini Noodles)
1 tablespoon olive oil
3 tablespoons butter, divided
2 teaspoons minced garlic
1/4 cup (60ml) beef or vegetable broth
1 tablespoon minced parsley
1 teaspoon fresh thyme leaves
1/2 teaspoon red chili pepper flakes, optional
Juice of 1/2 lemon
Marinade:
1/4 cup low-sodium soy sauce (or coconut amino for paleo and gluten-free)
1 tablespoon olive oil
1 tablespoon hot sauce (we used Sriracha)
Fresh cracked black pepper, to taste
Juice of 1/2 lemon

Instructions:
1) To prepare the garlic butter steak bites recipe: In a mixing bowl, combine the ingredients for the steak marinade (soy sauce, olive oil, hot sauce, pepper, and lemon juice) and add the steak bites. Mix well and marinate for 15 to 20 minutes minimum, while preparing the other ingredients.

2) Heat the olive oil in a large skillet over high heat. Drain steak bites from the marinade. Keep the remaining marinade for later.

3) Place the steak bites in the skillet in a single layer. Do not overcrowd the skillet or meat will steam, so you may have to work in batches depending on the size of your skillet. Cook steak bites for 3-4 minutes, stirring occasionally until steak bites are golden brown. Repeat with remaining steak bites if needed.

4) Once all the steak bites are golden brown, add 2 tablespoons of butter and garlic to the skillet; cook for 1-2 minutes, stirring to coat the meat in the sauce. Remove the steak bites to a shallow plate and set them aside.

5) In the same skillet, add butter, lemon juice, red pepper flakes, beef broth, and remaining marinade juices. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly.

6) Add the spiralized zucchini noodles and toss for two to three minutes to cook it up. Stir in the fresh parsley and thyme, then allow the cooking juices to reduce for one minute if the zucchini noodles render too much water. Push the zucchini noodles on the side, add the steak bites back to the pan and reheat for another minute. Serve immediately your garlic butter steak bites and zucchini noodles. Enjoy!

“Budget Your Sadness”
For Time:
2 Wall Walks
10 Kettlebell Swings (53/36)
20 Double Unders
4 Wall Walks
20 Kettlebell Swings
40 Double Unders
6 Wall Walks
30 Kettlebell Swings
60 Double Unders
8 Wall Walks
40 Kettlebell Swings
80 Double Unders
10 Wall Walks
50 Kettlebell Swings
100 Double Unders

Tomorrow’s Forecast:
Row – Wall Balls

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Meme of the Week:
Which T-Rex are you?

Back Squat – Week 3
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 91%
Max Reps (6-10) @ 86%

Track B
6 Reps Moderate
6 Reps Heavy
6 Reps Heavier
6 Reps Heaviest

Pull-up + Push-up – Week 3

Track A
6 Sets
10-15 Unbroken Band Assisted

Track B
5 Sets
3-6 Reps @ Hardest Progression

Tomorrow’s Forecast:
Wall Walks – Kettlebell Swings – Double Unders

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Recovery of the Week:
Let’s close this week out on a high note for our Wellness Challenge. Remember why we’re consuming veggies and stretching. It’s for our health and longevity! Watch this video below for some interesting tips on vegetables.

Power Clean + Front Squat
Build to a heavy complex

“Disgrace”
3 Rounds:
10 Squat Cleans (135/95)
10 Push Jerks (135/95)

Tomorrow’s Forecast:
Strength Day

Question of the Week:
What is the best protein powder flavor you’ve had?

Deadlift
15 – 12 – 9 – 6 – 3

“Voicemail”
3 Rounds:
400 Meter Run
21 Box Jumps (24/20)
21 Toes to Bar

Tomorrow’s Forecast:
Cleans – Push Jerk

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Quote of the Week:
“You will face many defeats in life, but never let yourself be defeated.”
Maya Angelou

“Stay Awhile”
For Time:
100 Double Unders
-then-
4 Rounds:
15 Burpees to a Target
15 Wall Balls (20/14)
-then-
100 Double Unders
-then-
4 Rounds:
15 Burpees to a Target
15 Wall Balls
-then-
100 Double Unders

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday, February 19th at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Recipe of the Week:
Another week down for the Wellness Challenge! Below is a recipe that is great for getting a serving or two of veggies for lunch or dinner. Directions below.

Ingredients:
Salad
6 cups Romaine lettuce, chopped
3 Roma (plum) tomatoes, diced
½ cup red onion, sliced
1 medium cucumber, seeds removed and diced
3 radish, sliced
9 boiled eggs (3 boiled eggs per serving)
Dressing
4 tablespoons raw tahini
Juice from 1 lemon
1 tablespoon maple syrup
1 garlic clove, minced (I used frozen garlic as a time saver)
1/3 – 1/2 cup hot water (for desired consistency)
Sea salt & pepper to taste
3 small wheat pita bread

Instructions:
1) Prep the ingredients for the salad and evenly divide into meal containers. Pro-tip: if possible, I recommend keeping the tomatoes separate from the salad mix to avoid overly wilting the lettuce before eating. Set aside.

2) Mix together the ingredients for the dressing and season to taste with sea salt & pepper.

3) Add pita to each meal container and when you’re ready to enjoy, either toss the salad with a serving of dressing OR smear the dressing on the inside of the pita before stuffing it with the cobb salad.

“Shopaholic”
20 Minute AMRAP: teams of 2
Partner A
200 Meter Run

Partner B – AMRAP
Hang Dumbbell Snatch (50/35)
Ring Dips
Single Dumbbell Push Press (50/35)
Sit-ups

Tomorrow’s Forecast:
Double Unders – Burpees – Wall Balls

Meme of the Week:
We see it every time.