WOD

“RENT”
3 Rounds:
500/400 Meter Row
40 Wall Balls (20/14)
30 Dumbbell Snatches (50/35)
20 Toes to Bar

Recipe of the Week:
If you’re anything like us you like to make dinner in bulk! This recipe is perfect for that. Try out this Chicken & Spinach Skillet Pasta with Lemon & Parmesan.

Ingredients:
8 ounces gluten-free penne pasta or whole-wheat penne pasta
2 tablespoons extra-virgin olive oil
1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces
½ teaspoon salt
¼ teaspoon ground pepper
4 cloves garlic, minced
½ cup dry white wine
Juice and zest of 1 lemon
10 cups chopped fresh spinach
4 tablespoons grated Parmesan cheese, divided

Instructions:
1) Cook pasta according to package directions. Drain and set aside.
2) Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.
3) Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted. Divide among 4 plates and top each serving with 1 tablespoon Parmesan.

Recipe of the Week:
If you’re anything like us you like to make dinner in bulk! This recipe is perfect for that. Try out this Chicken & Spinach Skillet Pasta with Lemon & Parmesan.

Ingredients:
8 ounces gluten-free penne pasta or whole-wheat penne pasta
2 tablespoons extra-virgin olive oil
1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces
½ teaspoon salt
¼ teaspoon ground pepper
4 cloves garlic, minced
½ cup dry white wine
Juice and zest of 1 lemon
10 cups chopped fresh spinach
4 tablespoons grated Parmesan cheese, divided

Instructions:
1) Cook pasta according to package directions. Drain and set aside.
2) Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.
3) Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted. Divide among 4 plates and top each serving with 1 tablespoon Parmesan.

“Rugrats Gone Wild”
18 Minute AMRAP: teams of 3
Partner A – 200 Meter Run w/Wall Ball (20/14)
Partner B – Kettlebell Swings (53/36)
Partner C – Forearm Plank

Tomorrow’s Forecast:
Row – Wall Balls – Dumbbell Snatches – Toes to Bar

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.

Meme of the Week:
Anytime the WOD is posted late.

6 Sets:
5 Weighted Pull-ups

“Floor Work”
7 Minute Ladder:
3 Burpees
30 Double Unders
6 Burpees
30 Double Unders
9 Burpees
30 Double Unders
Etc..

Tomorrow’s Forecast:
Run – Kettlebell Swings – Planks

Box Brief:
Bring A Friend Day is on Thursday! 

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!