WOD

“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….

Back Squat
8 @ 65% of 1RM
8 @ 70%
6 @ 80%
6 @ 85%

Front Squat
8 @ 65% of 1RM
8 @ 70%
6 @ 80%
6 @ 85%

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

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!

Recovery of the Week:
Here is another great yoga routine for our sore bodies!

“Quadratic Formula”
4 Rounds:
1 Minute – Bike / Row for Calories
1 Minute – Hollow Rocks
1 Minute – Russian Kettlebell Swings (72/53)
1 Minute – Burpees
1 Minute – Rest

Tomorrow’s Forecast:
Back Squat – Front Squat

Question of the Week:
Would you rather the weather always we rainy or windy?

“Got the Runs”
10 Rounds:
12 Wall Balls (20/14)
100 Meter Run

Rest 3 Minutes

10 Rounds:
12 Push-ups
100 Meter Run

Tomorrow’s Forecast:
Back Squat – Front Squat

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!

Quote of the Week:
“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”
Albert Einstein

The gym is closed today because we are installing flooring.

We will be meeting at Viper Park at 5:15am, 6:30am and 7:30pm to do the workout below.

We understand that not everyone can make it to those times, so we provided a warm-up and workout details below for you to do at home.

Lastly, we understand it is SUPER hot today. That’s why you have an outdoor and indoor option for today’s workout.

Please let us know if you have any questions.

Thanks for your understanding. We promise the floors will be worth it

Warm-up
400 Meter run

Dynamics
Samsons
Inch worms
Knee hugs
Tebows

“Floor Day” (outside version)
Complete 400 Meters for Time:
2 Lunges + 1 Broad Jump
Every 100 meters perform 20 Burpees
Finish the workout with Burpees

“Floor Day” (inside version)
4 Rounds:
50 Lunges
50 Double Unders / Lateral Hops Over Object (Book/Cup/Child)
20 Burpees

Recipe of the Week:
Here is a great way to keep your chicken a little more interesting! Try out this Chicken with a Lemon Herb Sauce recipe.
Ingredients:
Chicken:
2 tablespoons extra-virgin olive oil
4 boneless skinless chicken breast halves
Kosher salt and freshly ground black pepper
Lemon Herb Sauce:
1 clove garlic, peeled
1/4 teaspoon salt
1/2 cup chopped fresh parsley leaves
1/3 cup chopped fresh mint leaves
1 1/2 teaspoons freshly ground black pepper
1 lemon, zested and juiced
1/3 cup extra-virgin olive oil

Instructions:
1) For the Chicken: Preheat an oven to 450 degrees F.

2) Heat a large ovenproof skillet over medium-high heat. Add the olive oil and swirl to coat the skillet. Season the chicken breast with salt and pepper on the smooth side of each breast. Place in the skillet seasoned side down and cook without disturbing until brown and crisp, about 3 to 4 minutes. Season the top side of the chicken and flip. Cook 1 minute over the burner; then transfer the skillet to the oven until chicken registers 165 degrees F on an instant-read thermometer, about 6 to 8 minutes more. Place on a cutting board and let rest for 5 minutes before slicing.

3) For the sauce: smash the garlic clove, sprinkle with the salt, and with the side of a large knife, mash and smear the mixture to a coarse paste. Transfer to a blender with the parsley, mint, pepper, lemon zest, and juice. Pulse until coarsely chopped and then slowly drizzle in the olive oil. Pour into a small bowl and adjust seasoning. Deglaze pan with the sauce, if desired, and serve with the chicken.