“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Power Snatch (75/55)
5 Thrusters (75/55)
Recipe of the Week:
Here is a fun and easy Curried Chicken & Tomato Kebob recipe!
Ingredients:
5 oz. chicken thighs
6 cherry tomatoes
2 tbsp. sour cream
1 tbsp. cilantro
1½ tsp. curry powder
1 tbsp. butter
2 tsp. lime zest
1 tbsp. lime juice
“Dirt Road”
3 Rounds:
30 Sit-ups
20/15 Calorie Row
30 Double Unders
200 Meter Farmers Carry (53s/36s)
2 Rounds:
30 Sit-ups
20/15 Calorie Row
30 Double Unders
200 Meter Farmers Carry
1 Round:
30 Sit-ups
20/15 Calorie Row
30 Double Unders
Tomorrow’s Forecast:
Toes to Bar – Snatch – Thrusters
Meme of the Week:
It’s probably not a typo.
Back Squat
6 @ 70% of 1RM
6 @ 80%
3 @ 90%
2 @ 95%
Front Squat
6 @ 70% of 1RM
6 @ 80%
3 @ 90%
2 @ 95%
Tomorrow’s Forecast:
Sit-ups – Row – Double Unders – Farmers Carry
Recovery of the Week:
Let’s get that mobility work in! Here is a great 10 minute routine you can do anywhere.
“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts @ Bodyweight
21 Box Jumps (24/20)
Tomorrow’s Forecast:
Back Squat – Front Squat
Question of the Week:
Would you rather give up all drinks except for water or give up eating anything that was cooked in an oven?
“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!
