WOD

“Open WOD 18.1”
20 Minute AMRAP:
8 T2B
10 Dumbbell Clean & Jerks (50/35)
14/12 Calorie Row

Tomorrow’s Forecast:
Squat – Gymnastics – Cardio

Quote of the Week:
“If opportunity doesn’t knock, build a door.”
Milton Berle

Box Brief:
The Open is upon us! Starting next Thursday, CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work.

Click here to sign up.

Our Schedule:
Thursday – Goat Day
Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of only two athletes for our weekly throw down. This is very similar to last year where we will build up this match up throughout the week and invite everyone out to watch.
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

Snatch Technique
10 Minute EMOM:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

“Open WOD 16.3”
7 Minute AMRAP:
10 Power Snatches (75/55)
3 Bar Muscle-ups

Box Brief:
Here is a great way to mix up your dinner AND meal prep. Try this Cowboys Pie Recipe.

Ingredients:
Chili
1 tablespoon avocado oil
1 tablespoon fresh garlic, minced
1 cup diced onion
1/2 green bell pepper, diced
1 1/2 lb 95% lean ground bison (or beef, veggies, turkey, chicken)
6oz tomato paste
1 tablespoon chili powder
1 tablespoon cumin
2 teaspoons smoked paprika
1 tablespoon oregano
1/2 teaspoon cinnamon (OPTIONAL)
pinch of sea salt & pepper
2 cups no salt added chicken broth

Cornbread
Dry
1 cup almond flour
1 cup corn meal
1 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon smoked paprika, OPTIONAL
pinch of sea salt
Wet
1/2 cup unsweetened applesauce
3 eggs, lightly beaten
2/3 cup almond milk (or choice of milk)
2/3 cup frozen corn, thawed
1 jalapeño, seeded and diced (OR green bell pepper diced)
1 cup reduced fat shredded cheddar

Instructions:
1) Set oven to 350F.
2) Set a 10-inch deep skillet on medium high heat. Once hot, add oil, onion, garlic and bell peppers. Cook for 2 – 4 minutes or until onions turn brown and translucent.
3) Add the ground meat and chop it up in the skillet as it cooks. Cook for 5 to 7 minutes, the meat may not completely cook but that’s ok.
4) Increase the heat to HIGH, then add tomato paste and the seasonings. Cook for 1 – 2 minutes to “bloom” the spices – it should be like a thick meaty paste and very fragrant.
5) Reduce the heat to low-medium and pour in the broth – if needed, use it to deglaze the bottom of the skillet and scrap it with a wooden spatula. Reduce the heat to a simmer, then cover and cook for 15 minutes while you prepare the cornbread batter.
6) In a large bowl, mix together all the dry ingredients. In a separate bowl, mix together the wet ingredients. Add the wet ingredients to the dry ingredients and fold everything together. Then fold in the corn, jalapeño and cheddar.
7) Take the chili off the heat and let it rest for a minute so it is settled. NOTE: make sure the chili is not “watery” or too thin. Then gently add the cornbread batter on top of the chili.
8) Bake uncovered for about 30 minutes, or until you can pierce the cornbread with a toothpick and it come out clean.
9) Let it cool down for 10 – 15 minutes before slicing open and enjoying!

“Len Barry”
1 Round:
800 Meter Run
55 Push-ups
70 Sit-ups
2 Rounds:
600 Meter Run
25 Push-ups
35 Sit-ups
3 Rounds:
400 Meter Run
15 Push-ups
20 Sit-ups

Tomorrow’s Forecast:
Snatches – Bar Muscle-ups

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 to the send off event prior to Chad going to the CrossFit Games in 2016.

Front Squat
Build to A Heavy Set of 7

“I’ll Never Let Go”
7 Minute Ladder:
3/3, 6/6, 9/9, etc…
Kettlebell Swings (53/36)
Goblet Squats (53/36)
3-minute rest
For Time:
400 Meter Farmer’s Carry (53s/36s)
400 Meter Run Every Time You Break

Tomorrow’s Forecast:
Running – Push-ups – Sit-ups

Box Brief:
Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us.

Unfortunately, due to COVID 19 restrictions, we are not able to host the entire Vegas valley. Instead, we will be doing the Maltz Challenge on Saturday, March 20th during our regularly scheduled classes (8:30 & 9:30am).

We are very happy to announce that Pat and Andria with LaBella’s Pizzeria will be catering the event with some delicious breakfast. Please bring some cash to donate for the food. All proceeds will go to the Maltz Challenge.

You can purchase a shirt by clicking the link below. All proceeds of t-shirt sales will also be given directly to families in need.
https://heroic.supply/collections/maltz-challenge-2021

“Bad Breakup”
For Time:
330 Double Unders
77 Handstand Push-ups
55 Deadlifts (275/185)

Tomorrow’s Forecast:
Kettlebell Swings – Goblet Squats – Farmer’s Carry

Box Brief:
Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us.

Unfortunately, due to COVID 19 restrictions, we are not able to host the entire Vegas valley. Instead, we will be doing the Maltz Challenge on Saturday, March 20th during our regularly scheduled classes (8:30 & 9:30am).

We are very happy to announce that Pat and Andria with LaBella’s Pizzeria will be catering the event with some delicious breakfast. Please bring some cash to donate for the food. All proceeds will go to the Maltz Challenge.

You can purchase a shirt by clicking the link below. All proceeds of t-shirt sales will also be given directly to families in need.
https://heroic.supply/collections/maltz-challenge-2021

Question of the Week:
What is the best single seasons of a television series?

“Open WOD 16.1”
20 Minute AMRAP:
10 Overhead Lunges (95/65)
8 Bar Facing Burpees
10 Overhead Lunges
8 Chest to Bar Pull-ups

Tomorrow’s Forecast:
Double Unders – Handstand Push-ups – Deadlifts

Box Brief:
The Open is here! Every Thursday, starting February 11th, CrossFit HQ will announce an individual workout. Each athlete will have until the following Monday at 5pm to complete the workout and turn in their score to Games.CrossFit.com. Your individual score will go towards your teams overall total each week. At the end of the 3-week competition, we will crown our new team Champions!

Schedule:
Thursday, March 11th @ 4:30 we will be hosting a draft party. Athletes who are signed up will have their names drawn from a hat to determine what team they’re on. The 4:30 & 5:30 classes will be cancelled.

Every Friday:
Morning classes will be the Open workout, but operate normally. All P.M classes will run timed heats. Heats will begin at 3:30pm and will go until 8pm.

Below are several details about the competition:
Each team will have a team captain to track their scores and extra points. The team captain is responsible for ensuring all teammates have completed their workout and extra points have been submitted.

Scoring:
Each athlete will have several opportunities to earn points for their team.
Below is a list of ways to earn points.

Each score sheet turned in by a team member – 1 Point
Top 3 Men, top 3 women – 1 Point
“Spirit of the Open” – 1 Point
Team showing the most team spirit/pride that week – 5 Points
Best dressed for that week’s theme – 3 Points

Every week we will also have fun challenges allowing your team to earn extra points toward their overall score to help give them an edge.

“Open WOD 19.2”
8 Minutes to complete:
25 T2B
50 Double unders
15 Squat Cleans (135/85)
25 T2B
50 Double Unders
13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
11 Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
9 Squat Cleans (275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed:
25 T2B
50 Double Unders
7 Squat Cleans (315/205)

Recipe of the Week:
Here is a different way to flavor your salmon! Try out this Salmon With Quick Parsley Walnut Pesto.

Ingredients:
1 salmon fillet
1 cup fresh parsley, chopped
½ cup walnuts, chopped
1 tablespoon garlic, minced
pepper, to taste
¼ cup lemon juice, + 3 tablespoons
½ cup olive oil, + 2 tablespoons
SALMON RUB
¼ teaspoon pepper
¼ teaspoon salt
¼ teaspoon cayenne pepper
2 tablespoons olive oil
¼ cup lemon juice

Instructions:
1) Mix together parsley, walnuts, garlic, 3 tbsp lemon juice, olive oil, and pepper. Stir until fully incorporated. Set aside.
2) Mix together pepper, salt, and cayenne pepper. Rub filet of salmon with seasonings.
3) In a large skillet, heat 2 tablespoons of olive oil. Place salmon skin side down. Cook for 5 minutes. Flip salmon, then cook for another 5 minutes
4) Pour ¼ cup (60 ml) lemon juice over salmon. Cook for 3 more minutes until lemon juice has reduced. Remove salmon from heat.
5) Spread the parsley walnut mixture over salmon. Serve immediately.
Enjoy!

“Empty Nester”
4 Rounds: (24 Total Minutes)
Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)
Barbell Movement (45/35)
Round 1 – Front Rack Reverse Lunges
Round 2 – Strict Press
Round 3 – Back Squat
Round 4 – Bent Over Row
3 Minute Window – Player’s Choice
400 Meter Run
500 Meter Row
1000 Meter Bike

Tomorrow’s Forecast:
Toes to Bar – Double Unders – Squat Cleans

Throwback of the Week:
Throwback to the 2019 West Tech competition.