WOD

“Shot Caller”
5 Rounds:
21 Wall Balls (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Box Jumps (24/20)
12 Toes to Bar

Tomorrow’s Forecast:
Tuesday’s workout calls for power cleans, ring dips and running.

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Quote of the Week:
“Strength and growth come only through continuous effort and struggle.”
Napoleon Hill

“You’re Welcome?”
40 Minute AMRAP: teams of 3
Partner A – 550 Meter Run
Partner B – 300 Meter Run
Partner C – AMRAP:
Sit-ups, Slam Balls, Push-ups, Air Squats, Lunges, Strict Press

Box Brief:
Today’s workout is at Viper Park at 8:30 am. Click here for the address.

We are closed on Friday and Saturday. See you Monday!

Phil

“Two-Peat”
2 Rounds:
4 Minute AMRAP:
Buy In – 500 Meter Row
Burpee Box Jump Overs (24/20)

1 Minute Rest

4 Minute AMRAP:
Buy In – 400 Meter Run
Wall Balls (24/20)

1 Minute Rest

Box Brief:
Our Thanksgiving week schedule is as follows: 
Wednesday – Last class is at 4:30 pm
Thursday – One class at 8:30 am at Viper Park
Friday – Closed
Saturday – Closed

Tianna

Elliott

Hang Clean & Jerk + Clean & Jerk
Build to A Heavy Complex

“TLC”
10 Minute AMRAP: teams of 3
Clean and Jerks @75-85% of today’s complex

Box Brief:
Our Thanksgiving week schedule is as follows: 
Wednesday – Last class is at 4:30 pm
Thursday – One class at 8:30am at Viper Park
Friday – Closed
Saturday – Closed

Jake

Diana

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings
12 Pull-ups

Box Brief:
Our Thanksgiving week schedule is as follows: 
Wednesday – Last class is at 4:30 pm
Thursday – One class at 8:30am at Viper Park
Friday – Closed
Saturday – Closed

Sean C

“This Is 40”
For Time:
400 Meter Run, 40 Wall Balls (20/14)
400 Meter Run, 40 Power Snatch (65/45)
400 Meter Run, 40 Pull-ups
400 Meter Run, 40 Overhead Squats (65/45)
400 Meter Run, 40 Box Jumps (24/20)
400 Meter Run, 40 Thrusters (65/45)

Recipe of the Week:
This week’s recipe is a fun and interesting way to cook bass. Give this Striped Bass with Radish Salsa Verde a try!

Ingredients:
1 clove garlic, pressed
1 tbsp. anchovy paste or 3 anchovy fillets, finely chopped
1/2 small red onion, finely chopped
1 tbsp. red wine vinegar
1/2 c. plus 1 tbsp. olive oil, divided
1 bunch radishes, diced, leaves separated and finely chopped
1 c. flat-leaf parsley leaves, finely chopped
1 tsp. tarragon leaves, finely chopped
4 6-oz fillets striped bass
Kosher salt and pepper

Instructions:
1) In medium bowl, combine garlic, anchovy paste, onion and vinegar and let sit 5 minutes.
2) Stir in 1/2 cup oil, then radishes and greens, parsley and tarragon. 
3) Heat remaining tablespoon oil in medium skillet on medium. Pat fish dry and season with 1/2 teaspoon each salt and pepper and cook, skin side down, until skin is crisp and golden brown, about 7 minutes. Flip and cook until fish is opaque throughout, 3 to 6 minutes more. Serve topped with radish salsa verde.

“Catch Fire”
3 Rounds:
1000 Meter Row
200 Meter Farmers Carry (53s/36s)
100 Foot Lunge

Tomorrow’s Forecast:
Friday’s workout calls for running, wall balls, power snatches, pull-ups, overhead squats, box jumps and thrusters.

Throwback of the Week:
Throwback to watching the 2013 CrossFit Games on a projector and doing the workout too!

Deadlift
5 – 5 – 5 – 5 – 5

Bench Press
5 – 5 – 5 – 5 – 5

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, farmers carry and lunges.

Recovery of the Week:
“I tell my athletes put the same effort into recovery that you do into your training session in order to maximize the benefits, prevent injury and recover faster.”
– Jeff Sydes, Certified Strength and Conditioning Specialist