WOD

Back Squat
Build to A Heavy Single

“Wiped Clean”
Every 4 Minutes for 5 Rounds:
30 Air Squats
200 Meter Run
7 Clean and Jerks (115/85)

Tomorrow’s Forecast:
Pull-ups – Burpees – Double Unders

Box Brief:
Save the Date! 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.

Bring your running shoes to Saturday’s workout! We are testing our 5000 Meter Run. See you there!

Question of the Week:
Which chicken wing part is better? The drum or the flat?

“Tug of War”
20 Minute AMRAP:
20 Pulls on the Rower (for meters)
20 Weighted Sit-ups (20/14)
20 Ring Dips

Tomorrow’s Forecast:
Squats – Run – Clean & Jerk

Box Brief:
Save the Date! 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.

Quote of the Week:
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”
Buddha

“Muscle Memory”
5 Rounds:
12 Box Jump Overs (30/24)
9 Power Snatch (115/85)
6 Bar Facing Burpees

Recipe of the Week:
We wanted to show couple good meal prep recipes. Try out this Slow Cooker Chicken Enchilada Stuffed Sweet Potatoes recipe.

Ingredients:
4 medium, (about 6 oz each) sweet potatoes, skin on
1 pound boneless skinless chicken breasts
1 teaspoon kosher salt
3/4 teaspoon garlic power
1 cup enchilada sauce, I recommend my homemade
chopped scallions, for serving
1/4 cup light sour cream or Greek yogurt
1/2 cup shredded cheddar cheese
1 tablespoon chopped scallions and/or cilantro, for garnish

Instructions:
1) Wash and dry the sweet potatoes. Wrap the potatoes individually in foil.
2) Season the chicken with salt and garlic powder and place on one end of the slow cooker, cover with 1/4 cup enchilada sauce.
3) Place the potatoes on the other end, stacking 2 on top of 2.
4) Cover and cook on low for 6 to 8 hours, or until potatoes are tender.
5) When done, remove the potatoes and chicken.
6) Transfer chicken to a small bowl and roughly shred with 2 forks and add the remaining enchilada sauce.
7) Split open the sweet potatoes, then top with 2/3 cup of the enchilada chicken.
8) Drizzle each half with 1 tablespoon cheese and place under the broiler 2 to 3 minutes, or until melted.
9) Garnish each potato with 1 tablespoon sour cream and scallions or cilantro.

“Catch Fire”
5 Rounds:
1000 Meter Broad Jump
200 Meter Overhead Carry (53/36)
100 Foot Front Rack Walking Lunge (135/95)

Tomorrow’s Forecast:
Box Jump Overs – Snatches – Burpees

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).

Throwback of the Week:
Throwback meme of the week!

Deadlift
Build to A Heavy Single
-then-
1 Set of 5 @ 80% of Today’s 1RM

Bench Press
Build to A Heavy Single
-then-
1 Set of 5 @ 80% of Today’s 1RM

Tomorrow’s Forecast:
Row – Farmers Carry – Lunge

Recovery of the Week:
Did you know many of the foods we eat can help reduce inflammation and aid in recovery? Check out this week’s video showing you 10 different food items to add to your grocery list.

“Midline Miles”
For Time:
50 Sit-ups
200 Meter Run
50 Sit-ups
400 Meter Run
50 Sit-ups
800 Meter Run
50 Sit-ups
1 Mile Run

Tomorrow’s Forecast:
Deadlift – Bench Press

Question of the Week:
Assuming time traveled was the same, would you rather travel to your dream destination via car, plane, cruise ship or train?

“Open WOD 21.3 & 21.4”
For Time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
1-minute rest
15 Front Squats
30 Chest to Bar Pull-ups
15 Thrusters
1-minute rest
15 Front Squats
30 Bar Muscle-ups
15 Thrusters
Immediately Begin a 7 Minute Clock:
Build to An Unbroken Complex
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

-OR-

“Hand Warmer”
22 Minute AMRAP:
2 Rope Climbs
22 Kettlebell Swings (53/36)
22 Push-ups

Tomorrow’s Forecast:
Sit-ups – Running

Quote of the Week:
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.”
Winston Churchill

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).

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Tomorrow’s Forecast:
CrossFit Open WOD 21.3!

Throwback of the Week:
Throwback to one of our favorite member made memes.