“Saltshaker”
20 Minute AMRAP: teams of 2
200 Meter Run or 10 Calorie Row or 10 Calorie Bike
10 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatch (50/35)
Tomorrow’s Forecast:
Double Unders – Lunges – Handstand Push-ups – Sit-ups
Meme of the Week:
We won’t give up though.
Drop Cleans
5 x 3
“Mr. Clean”
20 Minute Ladder:
1 Power Clean (205/145) + 1 Muscle-up
2 Power Cleans + 2 Muscle-ups
3 Power Cleans + 3 Muscle-ups
4 Power Cleans + 4 Muscle-ups
Etc…
Tomorrow’s Forecast:
Burpee – Snatch – Run/Row/Bike
Recovery of the Week:
Check out this great video for a stretch routine that will help you relax before bed.
1 – 1/2 Front Squat
Build to a Heavy Single
“Fight Club”
For Time:
21/15 Calorie Bike
10 Burpees
Tomorrow’s Forecast:
Cleans – Muscle-ups
Question of the Week:
Would you rather the ability to change the past or see into the future?
Box Brief:
Bring A Friend Day is Thursday!
We are hosting White Wong PT this Saturday at 11am for a FREE Bulletproof Squat Workshop. Whether you have pain squatting, want to learn how to best squat for your body type or just want to hang out with us, you should come this Saturday!
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups
Tomorrow’s Forecast:
Front Squat – Bike – Burpees
Quote of the Week:
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
Albert Einstein
Box Brief:
Bring A Friend Day is Thursday!
We are hosting White Wong PT this Saturday at 11am for a FREE Bulletproof Squat Workshop. Whether you have pain squatting, want to learn how to best squat for your body type or just want to hang out with us, you should come this Saturday!
“A Thing or Two”
25 Minute AMRAP: teams of 2
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Later Erg Burpees
Recipe of the Week:
Here is another great recipe to make in bulk for your week! Try this KIELBASA, PEPPER, ONION AND POTATO HASH recipe.
Ingredients:
1 (14 ounce) package turkey kielbasa, cut into 1/4 inch rounds
1 green bell pepper, diced
1/2 yellow, red or orange bell pepper, diced
1 onion, diced
3 small or 2 large potatoes, peeled and diced
olive oil
salt and pepper
Instructions:
1) In a heavy-bottomed skillet (I like to use my cast iron), heat 2 tbsp of olive oil over medium-high heat. Add the potatoes to the skillet and season with salt and pepper. Fry until golden brown and cooked through, around 8-10 minutes, stirring a few times to ensure even browning.
2) In a separate skillet, brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil over medium-high heat. Remove the kielbasa from the pan and set aside. Add the peppers and onions to the skillet and season with a pinch of salt and pepper. Cook for 5 minutes, or until softened, stirring occasionally.
3) Add the cooked potatoes and kielbasa to the skillet with the onions and peppers and mix everything together. Serve nice and hot!
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Lamancha”
20 Minute AMRAP:
200 Meter Run
15 Slam Balls (35/25)
200 Meter Run
20 Sit-ups
Tomorrow’s Forecast:
Row – Jerks – Pulls-ups – Burpees
Box Brief:
Saturday Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!
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).
“Fondue”
4 Rounds:
20 Ring Dips
30 Russian Kettlebell Swings (72/53)
40 Meter Kettlebell Lunge (72/53)
Tomorrow’s Forecast:
Run – Slam Balls – Sit-ups
Recovery of the Week:
Ever wonder why it’s so important to reduce the amount of processed carbohydrates from your diet? Of course it will help with recovery, but the benefits span much further than that. Check out this short three minute video to learn more.
“Knuckles Up”
Every 5 Minutes for 5 Rounds:
500/400 Meter Row
50 Double Unders
12 Toes to Bar
Tomorrow’s Forecast:
Ring Dips – Kettlebell Swings – Lunges
Question of the Week:
Would you rather always feel sticky or itchy?
Box Brief:
Saturday Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!
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).
