“Set the Tone”
On the 4:00 for 5 Rounds:
400 Meter Run
15 Kettlebell Swings (53/36)
15 Toes to Bar
Tomorrow’s Forecast:
Wednesday’s workout calls for push jerks and rowing.
Question of the Week:
If you could learn any skill overnight, what would it be?
“Loch Ness”
For Time:
50 Wall Balls (20/14)
50 Box Jumps (24/20)
50 Wall Balls
EMOM – 5 Deadlifts (275/155)
Tomorrow’s Forecast:
Tuesday’s workout calls for running, kettlebell swings and toes to bar.
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“Change your thoughts and you change your world.”
Norman Vincent Peale
“DB Anthem”
18 Minute AMRAP:
11 Dumbbell Snatches (50/35)
10 Meter Single Arm Dumbbell Lunge (50/35)
11 Dumbbell Snatches
10 Meter Single Arm Dumbbell Lunge
21 Box Jumps (24/20)
7 Muscle-ups
Recipe of the Week:
This is a great recipe to make for multiple nights! Of course you will have to increase the ingredient amounts based off your needs. Try out this Bangin Cod Fish Tacos. WARNING – The pickled cabbage takes 2 weeks to “pickle.” We intend to make the tacos this week and try the cabbage a week later.
Ingredients:
Fish Ingredients
1 1/2 lb cod, chopped into 1-inch firm pieces
2 teaspoons cumin
2 teaspoons smoked paprika
1 tablespoon olive oil
pinch of sea salt & pepper
1 tablespoons olive oil
8 mini soft corn tortillas
2 large avocados
8 tablespoons pickled cabbage (see below)
8 tablespoons mango salsa (see below)
Garnish
fresh radish (optional)
fresh lime juice
Mango Salsa Ingredients:
1 ripe mango, diced
1/3 cup diced onion
1 red bell pepper, diced
1/3 cup finely chopped cilantro
juice from 1 lime
sea salt & pepper to taste
Cabbage Ingredients:
1 small red cabbage, finely shredded
juice from 7 limes
2 tablespoons olive oil
1 1/2 tablespoons sea salt
1 tablespoon cracked pepper
red pepper flakes to taste (OPTIONAL)
Mango Salsa Instructions:
Mix together the ingredients and season to taste with sea salt & pepper and/or fresh lime.
Pickled Cabbage Instructions:
1) Add ingredients to a large jar or sealable container.
2) Let the cabbage marinate in the jar for at least 20 minutes at room temperature OR 1 hour in the fridge. Enjoy on tacos, hot dogs, burgers, eggs, rice or any food that needs a boost of flavor!
3) Store in the fridge in an airtight jar or container for 2 weeks.
Instructions:
1) Season cod with oil and spices, rub it all over the filet pieces.
2) Set a nonstick skillet on medium high heat. Once hot, add olive oil. Carefully place the cod pieces into the skillet using tongs or a spatula. Cook on each side for 2 to 4 minutes, until the edges are seared and the sides are golden. Remove from the skillet and set aside.
3) Wipe the skillet clean with a paper towel. Increase the heat to high.
4) Add corn tortillas to the HOT skillet and sear on each side for 1 – 2 minutes, until dark spots apear on the tortilla. After cooking on each side, place the tortillas in a warm, damp towel to soften. Repeat.
5) Build the taco! On a warm tortilla, spread 1-2 tablespoons of mashed avocado, add a serving of picked cabbage, the cooked cod, mango salsa and, if desired, radish slices.
6) Enjoy with fresh lime!
“Shiplap”
20 Minute EMOM:
Even – Row for Calories
Odd – Sit-ups
Tomorrow’s Forecast:
Friday’s workout calls for dumbbell snatches, lunges, box jumps and muscle-ups.
Throwback of the Week:
Throwback to our 2017 August Members of the Month! Courtney and Whitney were kind enough to let us interview them and it’s worth a watch.
“Total Whine”
5, 3 Minute AMRAPs:
Double Unders
20 Russian Kettlebell Swings (72/53)
Max Burpees
3 Minute Rest
Tomorrow’s Forecast:
Thursday’s workout calls for rowing and sit-ups.
Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.
Recovery of the Week:
This week’s message is simple, improve your recovery through quality food. Improving your nutrition will help manage inflammation caused by exercise and fuel you for tomorrow’s workout. A great first step is our challenge starting next week!
“Apollo Total”
Front Squat – Build to a heavy single
Bench Press – Build to a heavy single
Deadlift – Build to a heavy single
Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, kettlebell swings and burpees.
Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.
Question of the Week:
What’s your favorite go-to meal?
“New Level”
For Time:
800 Meter Run
20 Snatches (115/85)
20 Pull-ups
800 Meter Run
20 Clean and Jerks (115/85)
20 Pull-ups
800 Meter Run
20 Thrusters (115/85)
20 Pull-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for front squat, bench press and deadlift.
Box Brief:
Our annual Nutrition challenge starts on Monday January 11th!! Check out the infographic below to learn more.
Quote of the Week:
“Motivation is what gets you started. Habit is what keeps you going.”
Jim Ryun
“New Year, New You”
For Time:
1000 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1000 Meter Run
Box Brief:
New years schedule:
Friday, January 1st – New Years Day – Open Gym 7 am-12 pm
