WOD

“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Tomorrow’s Forecast:
Row – Deadlift – Box Jump

Box Brief:
Happy Memorial Day! Today (Monday) we honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a BBQ at 11am. All other class times will be cancelled. See you there!

Quote of the Week:
“I believe our flag is more than just cloth and ink. It is a universally recognized symbol that stands for liberty, and freedom. It is the history of our nation, and it’s marked by the blood of those who died defending it.”
John Thune

“Midnight Run”
12 Minute AMRAP:
Buy In – 1 Mile Run
Max Clean and Jerks (135/95)
-then-
8 Minute Clock:
Build to A Heavy Clean and Jerk

Recipe of the Week:
Here is a great side dish for any summer meal. Try out this Light and Tangy Coleslaw!

Ingredients:
½ head red cabbage, shredded
½ head green cabbage, shredded
4 carrots, peeled and shredded
1 bunch scallions, thinly sliced
2 tablespoons coconut oil
½ cup rice vinegar
2 tablespoons Dijon mustard
¼ cup Greek yogurt
Zest of 2 limes
Salt and freshly ground black pepper

Instructions:
1) First, in a large bowl, toss the cabbage with the carrots. Then add scallions to combine.

2) In a medium bowl, whisk the coconut oil with the rice vinegar, mustard, yogurt and lime zest to combine. Season with salt and pepper.

3) Toss the dressing with the vegetables until well coated. Serve immediately or refrigerate for up to 4 hours before serving (the choice is yours).

“Missing In Action”
18 Minute AMRAP: teams of 3
Partner A – 200 Meter Run
Partners B & C – AMRAP:
10 Dumbbell Man Makers (50s/35s)
20 Dumbbell Deadlifts (50s/35s)
30 Sit-ups

Tomorrow’s Forecast:
Run – Clean & Jerks

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, 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!

Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a BBQ at 11am. All other class times will be cancelled. See you there!

Meme of the Week:
Dramatized for your viewing pleasure.

Back Squat
8 @ 65% of 1RM
6 @ 75%
4 @ 85%
4 @ 90%

Front Squat
8 @ 65% of 1RM
6 @ 75%
4 @ 85%
4 @ 90%

Tomorrow’s Forecast:
Run – Man Makers – Deadlifts

Recovery of the Week:
Here’s a quick reminder that the foods you eat can effect how you recover!

“Highlander”
For Time:
50 Double Unders
25 Burpees
5 Power Snatch (135/95)
40 Double Unders
20 Burpees
5 Power Snatch
30 Double Unders
15 Burpees
5 Power Snatch
20 Double Unders
10 Burpees
5 Power Snatch
10 Double Unders
5 Burpees
5 Power Snatch

Tomorrow’s Forecast:
Back Squat – Front Squat

Box Brief:
Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a bbq at 11am. All other class times will be cancelled. See you there!

Saturday Night Yoga is back! Save the date for Saturday May 29th, 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!

Question of the Week:
Would you rather win the lottery or live twice as long?

“Death Wish”
20 Minute AMRAP:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Calorie Row
20 Toes to Bar
10 Bar Muscle-ups

Tomorrow’s Forecast:
Double Unders – Burpees – Power Snatches

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, 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!

Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a BBQ at 11am. All other class times will be cancelled. See you there!

Quote of the Week:
“Strength and growth come only through continuous effort and struggle.”
Napoleon Hill

“Shin Guard”
9 – 15 – 21
Burpee Box Jump Overs (24/20)
Power Snatch (115/85)

Recipe of the Week:
Here is a great lunch time idea! Try this Greek Beef Pita recipe.

Ingredients:
1 pound lean ground beef (90% lean)
1 small onion, chopped
3 garlic cloves, minced
1 teaspoon dried oregano
3/4 teaspoon salt, divided
1 cup reduced-fat plain Greek yogurt
1 medium tomato, chopped
1/2 cup chopped peeled cucumber
1 teaspoon dill weed
4 whole pita breads, warmed
Optional: Additional chopped tomatoes and cucumber

Instructions:
1) In a large skillet, cook beef, onion and garlic over medium heat 8-10 minutes or until beef is no longer pink and vegetables are tender, breaking up beef into crumbles; drain. Stir in oregano and 1/2 teaspoon salt.
2) In a small bowl, mix yogurt, tomato, cucumber, dill and remaining salt. Spoon 3/4 cup beef mixture over each pita bread; top with 3 tablespoons yogurt sauce. If desired, top with additional tomatoes and cucumbers. Serve with remaining yogurt sauce.

“Five O’clock Somewhere”
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
15 Pull-ups
5 Minute Rest

5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
10 Chest to Bar Pull-ups
5 Minute Rest

5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
5 Bar Muscle-ups

Tomorrow’s Forecast:
Burpees – Snatches

Meme of the Week:
A face we should all be proud of….