“From the Top”
Tabata 8 Rounds (each) – 20 Seconds On, 10 Seconds Off
Row for Calories
Hollow Rocks
Box Jumps (24/20)
Ring Push-ups
Tomorrow’s Forecast:
Cleans – Run
Question of the Week:
Would you rather be color blind or lose your sense of taste?
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wall Balls (20/14)
-then-
5 Rounds:
9 Power Snatch (75/55)
15 Overhead Squats (75/55)
Tomorrow’s Forecast:
Row – Hollow Rocks – Box Jumps – Push-ups
Quote of the Week:
“I may not have gone where I intended to go, but I think I have ended up where I needed to be.”
Douglas Adams
“Strict Lynne”
5 Rounds:
Max Unbroken Bench Press @ Bodyweight
Max Unbroken Strict Pull-ups
Rest a maximum of 5 minutes between rounds
Recipe of the Week:
We realized our recipe selection was severely lacking taco options. Not anymore! Try out this Fish tacos with avocado salsa recipe.
(Scroll Down)
Ingredients:
600g skinless white fish fillets (such as flathead), pin-boned
Large pinch of cayenne pepper
1 teaspoon ground cumin
1 tablespoon olive oil
8 taco shells
1 baby cos lettuce, finely shredded
Coriander leaves, to serve
SALSA
2 ripe tomatoes
1 green capsicum, finely chopped
1 avocado, flesh finely chopped
1 tablespoon pickled sliced jalapeño chillies, drained, finely chopped
1/2 red onion, thinly sliced
2 tablespoons coriander leaves
1 garlic clove, crushed
1/2 teaspoon ground cumin
1 tablespoon lime juice
1 tablespoon olive oil
Instructions:
1. Preheat the oven to 180°C.
2. For salsa, halve the tomatoes, squeeze out and discard the seeds and juice, then finely chop the flesh. Place in a bowl with the remaining salsa ingredients, season with salt and pepper and mix to combine.
3. Stack taco shells upright in a baking dish and heat in the oven for 5 minutes.
4. Meanwhile, dust the fish with the cayenne, cumin, salt and pepper. Heat oil in a non-stick frypan and sear the fish for 1-2 minutes on each side until just cooked through.
5. Fill each taco shell with a layer of cos lettuce, top with the fish and spoon the avocado salsa over the top. Scatter with the coriander leaves and serve.
“Born to Run”
18 Minute Ladder:
4 / 8 / 12 / 16 / etc…
Kettlebell Swings (53/36)
Sit-ups
Every 3 Minutes – 200 Meter Run
Tomorrow’s Forecast:
Bench Press – Pull-ups
Meme of the Week:
Thruster
Heavy Set of 3
“Buster Brown”
15 – 12 – 9 – 6 – 3
Thrusters (115/85)
Bar Facing Burpees
Tomorrow’s Forecast:
Kettlebell Swing – Sit-up – Run
Recovery of the Week:
Here is a great 5 minute stretch routine before you go to bed tonight. Get yourself ready for some quality sleep!
Hinshaw Week 6 – Day 1
4 Rounds:
1000 Meter Moderate Run
1 Minute Rest
400 Meter Moderate Run
2 Minute Rest
200 Meter Easy Run
30 Seconds Rest
Tomorrow’s Forecast:
Thrusters – Burpees
Question of the Week:
What movie do you wish you could watch again for the first time?
“All Aboard”
5 Minute AMRAP at each station:
teams of 4-5
Sled Pull (90/45)
Prowler Push (45/25)
Axle Bar Cleans (145/95)
Rope Climbs
Bike for Calories
Tomorrow’s Forecast:
Run
Quote of the Week:
“The bad news is time flies. The good news is you’re the pilot.”
Michael Altshuler
“Fight the Feeling”
5 Rounds:
1 Minute Single Dumbbell Lunges (50/35)
1 Minute Dumbbell Snatches (50/35)
1 Minute Row for Calories
1 Minute Rest
Box Brief:
On Labor Day we will only have a 7:30 am, 8:30 am and 9:30 am class. We will be closed for the rest of the day.
Recipe of the Week:
This looks like a delicious recipe to try! Give this lemon garlic butter chicken thighs recipe a shot!
Ingredients:
3 – 6 skinless, boneless chicken thighs
1 pound (450g) green beans, trimmed
3 tablespoons butter, divided or (ghee for paleo diet)
4 garlic cloves, minced
1 teaspoon paprika
1 teaspoon onion powder
1/4 teaspoon salt and fresh cracked black pepper
Juice of 1/2 lemon + lemon slices, for garnish
1/2 cup (125ml) chicken stock
1 tablespoon hot sauce (we used Sriracha)
1/4 teaspoon crushed red chili pepper flakes, optional
1/2 cup fresh chopped parsley
Instructions:
1. In a small bowl, combine onion powder, paprika, salt, and pepper. Season chicken thighs generously with the spice mixture. Set aside while you prepare green beans.Arrange green beans in a microwave-safe dish with 1/2 cup (125ml) water. Cook in the microwave for 8-10 minutes, until almost done but still crisp.
2. Melt 2 tablespoons butter in a large skillet over medium-low heat. Lay the seasoned chicken thighs in one layer in the skillet. Cook for 5-6 minutes then flip and cook another 5-6 minutes, until cooked through and a cooking thermometer displays 165°F (75°C). If chicken browns too quickly, lower the heat. Adjust timing depending on the thickness. Transfer chicken to a plate and set aside.
3. In the same skillet, lower the heat and melt the remaining tablespoon of butter. Add chopped parsley, garlic, hot sauce, red crushed chili pepper flakes, and pre-cooked green beans and cook for 4 to 5 minutes, stirring regularly, until cooked to your liking. Add lemon juice and chicken stock and reduce the sauce for a couple of minutes, until slightly thickened.
4. Add cooked chicken thighs back to the pan and reheat quickly. Adjust seasoning with pepper and serve the lemon garlic butter chicken thighs immediately, garnished with more crushed chili pepper, fresh parsley, and a slice of lemon if you like. Enjoy!
