WOD

“Shiplap”
20 Minute EMOM:
Even – Row for Calories
Odd – Sit-ups

Tomorrow’s Forecast:
Clean – Run

Meme of the Week:
After Monday’s workout.

“Sore Eyes”
4 Rounds:
20 Burpees
20 Push Press (75/55)
20 Box Jumps (24/20)
20 Power Snatch (75/55)

Tomorrow’s Forecast:
Row – Sit-ups

Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.

Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.

When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.

Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.

The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet is available at the front desk.

Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein

All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point

Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.

The grand prize will go to the team with the highest points average over the course of all 4 weeks.

Recovery of the Week:
We’re starting our Wellness Challenge! Want to know what veggies you should add to your diet? Take a look at the video below!

“Players Choice”
1RM Squat
Back Squat
Front Squat
Overhead Squat

Gymnastic Test
Max Muscle-ups
Max Pull-ups
Max Strict HSPU

Conditioning Test
500 Meter Row
50 Calorie Bike
400 Meter Run

Tomorrow’s Forecast:
Burpees – Push Press – Box Jumps – Power Snatch

Question of the Week:
What is your New Year resolution?

“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

-OR-

“Mary”
20 Minute AMRAP:
5 HSPU
10 Pistols
15 Pull-ups

Tomorrow’s Forecast:
Players Choice

Quote of the Week:
“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”
William Faulkner

Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.

Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.

When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.

Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.

The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet is available at the front desk.

Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein

All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point

Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.

The grand prize will go to the team with the highest points average over the course of all 4 weeks.

“New Year, New You”
For Time:
1000 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1000 Meter Run

Recipe of the Week:
We found a healthier protein packed version of Jalapeno Poppers that we can’t wait to make ourselves. Give this recipe a shot! Instructions below.

Ingredients:
Filling
1lb lean ground bison (or your choice of protein)
1/2 cup diced onion, raw
2 teaspoons garlic (powder)
1 tablespoon smoked paprika (to make it fiery red)
pinch of sea salt & pepper
1/2 cup frozen spinach, completely thawed and SQUEEZED to remove excess water
8oz Greek yogurt cream cheese (or reduced fat cream cheese)

12 jalapeños (halved and seeds removed)
12 slices (beef) bacon (or your choice of bacon)

Instructions:
1) Set oven to 420F.

2) Remove the seeds from the jalapeños.

3) Set a nonstick skillet on medium heat. Once hot, spray with a little olive oil, then add the bison and onion. Chop up the meat as it cooks, then sprinkle in garlic, smoked paprika and sea salt & pepper.

4) Once the meat has fully cooked and is no longer pink, drain the meat (if necessary – though it shouldn’t be since it’s lean) and add it to a large bowl along with spinach and cream cheese. Mix.

5) Use a tablespoon to stuff each jalapeño half with the filling. Repeat. Slice bacon down the middle (vertically) to create 2 thin pieces.

6) Wrap ONE slice around the piece of bacon. Repeat.

7) Place the poppers on a baking sheet lined with parchment paper and bake for 15 to 20 minutes, until you see the edges of the bacon began to crisp.

8) Enjoy!

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

Tomorrow’s Forecast:
Row – Double Unders – Run

Box Brief:
New years schedule:
Friday, December 31st – New Year’s Eve – Last Class at 3:30 pm
Saturday, January 1st – New Years Day – Normal classes at 8:30 & 9:30am

Meme of the Week:
Insert Jaws theme song.

“Double Double”
15 Minute AMRAP:
30 Double Unders
20 Wall Balls (20/14)
30 Double Unders
15 Toes to Bar

Tomorrow’s Forecast:
Rope Climbs – Kettlebell Swings – Push-ups

Box Brief:
The holidays are coming to a close soon and it’s time to hit the reset button! Beginning on Monday, January 10th we’ll begin our 4 week Wellness Challenge.

Participants will try to eat their recommended daily servings of vegetables OR protein. They will also complete 10 minutes of stretching, foam rolling or yoga each day.

When deciding whether you should focus on vegetables or protein first determine what you struggle with the most.

Each person will be randomly assigned a team of 3 to 4 people. Our goal for each team is to support each other through accountability, recipe sharing, and troubleshooting any problems they encounter.

The challenge is only $5 to participate and all proceeds go towards the grand prize for our winning team. A sign-up sheet is available at the front desk.

Challenge Details:
Men eat 4 servings a day = 1 point
Women eat 3 servings a day = 1 point
Serving = Handful of veggies or a fist size portion of protein

All participants complete 10 minutes of stretching, foam rolling or yoga = 1 point

Each week we will raffle off a prize. You get a raffle ticket for each day you eat all your servings and complete 10 minutes of recovery.

The grand prize will go to the team with the highest points average over the course of all 4 weeks.

Recovery of the Week:
This is a wonderful video about considerations we should take for recovery of our body and minds. It’s a little longer, but we promise it’s worth it!

“Say Mercy”
20 Minute Clock:
Buy In – 150 Burpees*

Start with 4 Minute Row for Calories
Whatever Calories achieved in 4 minutes will be taken off the 150 burpee buy in

With Remainder of Time
Establish a 3RM Bench Press

Tomorrow’s Forecast:
Double Unders – Wall Balls – Toes to Bar

Box Brief:
New years schedule:
Friday, December 31st – New Year’s Eve – Last Class at 3:30 pm
Saturday, January 1st – New Years Day – Normal classes at 8:30 & 9:30am

Question of the Week:
What is the best burger place in town?