WOD

“Tread Water”
For Time:
2000/1600 Meter Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Tomorrow’s Forecast:
12 Days of Christmas!

Meme of the Week:

“Nearly There”
18 Minute AMRAP:
30 Hang Dumbbell Snatch (50/35)
20 Box Jump-ish Overs (30”)
30 Sit-ups

Tomorrow’s Forecast:
Row – Double Unders – Pull-ups – Push-ups – Squats

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 will be available at the front desk starting this Monday.

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:
Ever wonder why we tell you guys to foam roll so often? Check out this short video to learn everything you need to know about foam rolling.

“Wonderworld”
For Time:
200 Meter Run
21 Power Cleans (155/105)
21 Handstand Push-ups
200 Meter Run
15 Power Cleans
15 Handstand Push-ups
200 Meter Run
9 Power Cleans
9 Handstand Push-ups

Tomorrow’s Forecast:
Snatches – Box Jumps – Sit-ups

Box Brief:
Christmas Schedule:
Friday, December 24th – Christmas Eve – 8:30 & 9:30 am only
Saturday, December 25th – Christmas Day – Closed

Question of the Week:
Where would you prefer to have Christmas, somewhere with snow or somewhere tropical?

“Huggies”
20 Minute AMRAP:
20 Double Kettlebell Box Step-ups (53s/36s) (20”)
15 Burpees
10 Strict Pull-ups
40 Double Unders

Tomorrow’s Forecast:
Run – Cleans – Handstand Push-ups

Quote of the Week:
“Do what is right, not what is easy nor what is popular.”
Roy T. Bennett

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 will be available at the front desk starting this Monday.

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.

“2011 Games Finale”
3 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)

1-minute rest

6 Minute AMRAP:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)

2-minute rest

For Time:
20 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (105/72)
30 Burpees
20 Shoulder to Overhead (135/95)

Recipe of the Week:
Here is a great breakfast recipe you can prep for a few days each week. Try this Easy Spinach and Ham Quiche Recipe.

Ingredients:
1 frozen pie shell, thawed and pricked with a fork
1⁄2 Tbsp olive oil
1 clove garlic, minced
1⁄2 bunch spinach, washed, dried, and stemmed
2 oz smoked ham, cut into 1⁄4-inch cubes
1⁄2 cup shredded Swiss cheese, such as Gruyère
4 eggs
3⁄4 cup milk
1⁄4 cup half-and-half
1⁄2 tsp salt
Pinch of nutmeg

Instructions:
1) Preheat the oven to 375°F. When hot, place the pie shell on the middle rack and bake for about 8 minutes, until lightly toasted, but not browned.

2) While the oven heats and the shell bakes, heat the olive oil in large skillet or pot over medium heat. Add the garlic, cook for 30 seconds, then add the spinach.

3) Cook for 5 minutes, until the spinach is fully wilted. In a large mixing bowl, combine the ham, cheese, eggs, milk, half-and-half, and spinach, squeezing the spinach thoroughly before adding to purge any excess water.

4) Season with salt and a pinch of nutmeg.

5) Pour the egg mixture into the warm pastry shell.

6) Bake for about 12 minutes, until the quiche has browned lightly on top and a toothpick inserted into the center comes out clean.

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Mission Impossible”
20 Minute EMOM:
Even Minutes – 20/15 Calorie Row
Odd Minutes – 200 Meter Run

Tomorrow’s Forecast:
Row – Wall Balls – Toes to Bar – Box Jumps – Sumo Deadlift High Pull – Burpees – Shoulder to Overhead

Box Brief:
Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Meme of the Week:
Hard work pays off.

“Apple Core”
16 Minute AMRAP:
30 Double Unders
20 Sit-ups
30 Double Unders
20 Ring Dips
30 Double Unders
20 Russian Twists (36/26)

Tomorrow’s Forecast:
Run – Row

Box Brief:
Weightlifting 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).

Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Recovery of the Week:
Here is another great stretch routine to help you get through the week. These videos are excellent and worth doing a few times a week.

Clean and Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1

“Shoot Your Shot”
8 Minute Clock:
1:30 AMRAP – Ground to Overhead
3:00 Rest
1:00 AMRAP – Ground to Overhead
2:00 Rest
0:30 AMRAP – Ground to Overhead

Tomorrow’s Forecast:
Double unders – Sit-ups – Ring Dips – Russian Twist

Box Brief:
Apollo Stocking Exchange Party.
Saturday, Dec. 18, 7:00 p.m. at Apollo.
Take a stocking, fill it and bring with you to the party for exchange. There’s only 1 rule: Fill it with something you would like to receive yourself. You can just come and not do the stockings thing if you like. We’ll have hot chocolate. If everyone could bring a treat to share, that would be great. See you there.

Question of the Week:
Which pet is superior, dogs or cats?