“Crew Neck”
27 – 21 – 15 – 9
Chest to Bar Pull-ups
Push Jerk (135/95)
400 Meter Run
Tomorrow’s Forecast:
Deadlift – Ring Dips – Sit-ups
Question of the Week:
Which would you pick? A house that cleans itself or a personal chef?
“Deviled Legs”
5 Rounds:
10 Single Dumbbell Lunges (50/35)
25 Wall Balls (20/14)
10 Single Dumbbell Lunges
10 Single Arm Devil Presses (50/35)
Tomorrow’s Forecast:
Pull-ups – Push Jerk – Run
Quote of the Week:
“Just one small positive thought in the morning can change your whole day.”
Dalai Lama
“Ingrid”
10 Rounds:
3 Snatches (135/95)
3 Bar Over Burpees
Recipe of the Week:
Here is a very easy idea for breakfast. Try this Baked Eggs With Spinach & Ham recipe!
Ingredients:
2 eggs
1 tbsp. butter
1⁄8 tsp. ground nutmeg
1⁄2 oz. ham (diced)
1⁄2 c. baby spinach (chopped)
2 tsp. cream
3 cherry tomatoes (halved)
1 tbsp. chives (chopped)
Salt and pepper
Instructions:
1) Preheat the oven to 375F.
2) Heat an oven proof skillet over medium heat and add the butter. Fry the ham for a few minutes before adding the ground nutmeg. Add the spinach and cream and cook for another minute.
3) Make a well in the middle of the mixture and break the eggs into the well. Place the cherry tomatoes on top.
4) Place the skillet into the oven and bake until the eggs are cooked.
5) Garnish with chives and freshly ground black pepper.
“Deuces”
18 Minute AMRAP: teams of 2
Max Slam Balls + Bar Hang
200 Meter Run
Max Box Jumps (24/20) + Handstand Hold
200 Meter Run
Max Russian Twists (36/25) + Wall Sit
200 Meter Run
Tomorrow’s Forecast:
Snatches – Burpees
Meme of the Week:
We’ve all been guilty of this.
Bench Press Pyramid
6 – 4 – 2 – 2 – 2 – 4 – 6
30 Second L-sit Between Sets
Tomorrow’s Forecast:
Slam Balls – Run – Box Jump – Russian Twists
Recovery of the Week:
Get your day started off right! Give this 10 minute yoga routine a try.
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Tomorrow’s Forecast:
Bench Press
Question of the Week:
Would you rather never have to sleep or eat?
“I Will Survive”
20 Minute AMRAP:
200 Meter Run
5 Deadlifts
10 Dumbbell Step-ups (24/20) (50/35)
15 Sit-ups
Tomorrow’s Forecast:
Squats – Muscle-ups – Hang Power Cleans
Quote of the Week:
“The only place where success comes before work is in the dictionary.”
Vidal Sassoon
Box Brief:
Bring A Friend Day is on Thursday.
Clean and Jerk
Heavy Single
“Grace”
For Time:
30 Clean and Jerks (135/95)
Box Brief:
We are having our first Saturday Night Yoga on April 17th at 7pm. We have hired an amazing Yoga instructor to take us through a Zen Yoga session. This is an adults only event so please find a babysitter. There is NO cost.
