WOD

“Maximus”
3 Rounds:
Max Strict Pull-ups
Max Strict Press (115/75)
Max Calorie Row in 20 seconds
Max L-sit

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders and lunges.

Box Brief:
Bring A Friend Day is on Thursday!

The 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).

Question of the Week:
Would you rather go to the Super Bowl or the final game of the World Cup?

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Tomorrow’s Forecast:
Tuesday’s workout calls for pull-ups, strict press, rowing and L-sits.

Quote of the Week:
“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
Vince Lombardi

Box Brief:
November Meter Challenge – Men vs Women
Who is ready for our November Meter Challenge?! Starting Monday, we want to see who can log the most meters in November, between Men and Women. As of right now, the only prize is bragging rights. So who is the dominant gender? Men are here to prove that the “man flu” is not fake and they are truly the tougher gender. Women go through childbirth, so it’s not even a question that they will end up victorious by the end of the month. I guess we will find out…
Here are the rules:
Grab a “Meter Log” at the front desk at the beginning of each week. Log all your meters throughout the week and turn in to the front desk each Friday.
You may log ALL meters done in and out of class. This includes warm-ups and cooldowns. This also includes meters done outside of the gym that include exercise, sport, or hiking.
You CANNOT count your steps throughout your normal day. Only those done in exercise, sport, or hiking.
You can ONLY count meters traveled during sports (soccer, basketball, etc.) or hiking if the distance can be accurately calculated. NO GUESSWORK!
The following activities will NOT count towards your meters:
Rollerblading
Skateboarding
Electric Bikes
And anything else that is obviously cheating. Have integrity.
Not all meters are equal. Below is a list of ratios for different forms of exercise:
Run 1:1 – 100 Meter Run = 100 Meters
Row 1:1 – 100 Meter Row = 100 Meters
Ski Erg 1:1 – 100 Meter Ski Erg = 100 Meters
Hike 1:1 – 100 Meter Hike = 100 Meters
Bike or Echo Bike 1:4 – 100 Meter Bike = 25 Meters
Swim 4:1 – 100 Meter Swim = 400 Meters

“Big Drip”
For Time:
3 Heavy Snatches
20 Ring Dips

3 Heavy Snatches
20 Ring Dips
3 Wall Climbs

3 Heavy Snatches
20 Ring Dips
3 Wall Climbs
40 Sit-ups

3 Heavy Snatches
20 Ring Dips
3 Wall Climbs
40 Sit-ups
3 Rope Climbs

3 Heavy Snatches
20 Ring Dips
3 Wall Climbs
40 Sit-ups
3 Rope Climbs
60 Burpees

Box Brief:
This Saturday’s workout will be a Halloween workout! We encourage everyone to wear their costumes for a spooky workout. We are doing a completely NEW workout this year so come ready for the challenge. See you at either 7:30 or 8:30 am this Saturday! 

Recipe of the Week:
We couldn’t help ourselves with this week’s recipe. If you’re looking for a festive way to bring Halloween to your dinner plate, then look no further! Try out this Jack-o’-lantern Chicken and Rice Stuffed Peppers.

Ingredients:
Chicken:
2-1/2 cups cooked chicken, shredded
1 teaspoon ground cumin
1 teaspoon garlic salt
1 teaspoon ancho chili powder
1 teaspoon smoked paprika
1/2 teaspoon freshly ground black pepper
1 (10-ounce) can diced tomatoes with green chilies

Rice:
1 tablespoon olive oil
1 cup uncooked brown rice
1/2 cup tomato sauce
2 cups chicken broth
1 teaspoon ground cumin
1 teaspoon garlic salt
1 teaspoon taco seasoning

Peppers:
4 large orange bell peppers
1 (15-ounce) can black beans, rinsed
3/4 cup shredded sharp cheddar, divided into 1/2 cup and 1/4 cup
Fresh Italian parsley, minced (for garnish)

Instructions:
1) Place shredded chicken in medium-sized sauté pan over medium heat. Sprinkle with cumin, garlic salt, ancho chili powder, smoked paprika and black pepper. Mix well.
2) Add can of diced tomatoes. Simmer for 5 minutes. Set aside.
3) To prepare rice, heat oil in medium-sized saucepan over medium heat.
4) Add rice and cook, stirring often, until it turns golden.
5) Add cumin, garlic salt and taco seasoning. Cook for 30 seconds, until fragrant.
6) Add tomato sauce and chicken broth; bring to boil.
7) Cover pan, reduce heat to low and cook for 30 to 35 minutes until rice is tender.
8) Fluff rice with fork. Set aside
9) Bring large pot of water to boil over high heat.
10) Rinse peppers, slice off tops, and hollow out insides. Remove seeds and white pith.
11) Using small paring knife, cut out jack-o’-lantern face on each pepper.
12) When water boils, add peppers and tops and cook for about 5 minutes or until peppers are tender.
13) Remove peppers from water and place in an ice bath to cool.
14) In large bowl, combine cooked rice, shredded chicken, 1/2 cup shredded cheddar cheese and black beans.
15) Fill each pepper with chicken and rice mixture, and top with extra 1/4 cup shredded cheddar cheese.
16) Replace pepper tops back on top of each pepper.
17) Place peppers upright in baking dish.
18) Bake at 350F for 30 minutes, or until cheese is melted and pepper is done to desired tenderness.
19) Garnish with minced parsley and serve.

“Snipes”
5 Rounds:
75 Double Unders
10 Power Cleans (165/110)
1 Minute Rest

Tomorrow’s Forecast:
Friday’s workout calls for snatches, ring dips, wall climbs, sit-ups, rope climbs, and burpees.

Throwback of the Week:
Another throwback picture from Halloween 2018.

“Kelly”
5 Rounds:
400 Meter Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

Tomorrow’s Forecast:
Thursday’s workout calls for double unders and power cleans.

Box Brief:
This Saturday’s workout will be a Halloween workout! We encourage everyone to wear their costumes for a spooky workout. We are doing a completely NEW workout this year so come ready for the challenge. See you at either 7:30 or 8:30 am this Saturday!

Recovery of the Week:
Keep those shoulders healthy! This week we challenge you to use our crossover symmetry system at least one time. Not sure what we’re talking about? Check out the video below.

“CrossFit Total”
Back Squat – Build to a heavy single
Strict Press – Build to a heavy single
Dead Lift – Build to a heavy single

Tomorrow’s Forecast:
Wednesday’s workout calls for running, wall balls, and box jumps.

Box Brief:
This Saturday’s workout will be a Halloween workout! We encourage everyone to wear their costumes for a spooky workout. We are doing a completely NEW workout this year so come ready for the challenge. See you at either 7:30 or 8:30 am this Saturday!

Question of the Week:
What movie most reminds you of Halloween?

“Again and Again”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
20 Toes to Bar
20 Shoulder to Overhead (95/65)
5-minute rest

5 Minute AMRAP:
Buy In – 50/35 Calorie Row
20 Pull-ups
15 Shoulder to Overhead (115/85)
5-minute rest

5 Minute AMRAP:
Buy In – 50/35 Calorie Row
15 Chest to Bar Pull-ups
10 Shoulder to Overhead (135/95)

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, deadlift and strict press.

Box Brief:
This Saturday’s workout will be a Halloween workout! We encourage everyone to wear their costumes for a spooky workout. We are doing a completely NEW workout this year so come ready for the challenge. See you at either 7:30 or 8:30 am this Saturday!

Quote of the Week:
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.”
William James

“Clean Sweep”
3 Rounds:
800 Meter Run
20 Power Cleans (135/95) (165/110) (185/125)
8 Bar Muscle-ups

Recipe of the Week:
How would you like to try a Cheesy Salmon Potato Bake? Well get of your butt and make this recipe!

Ingredients:
2 1/2 lbs red potato, quartered
1 lb center-cut raw salmon
pinch of sea salt & pepper
1 tablespoon olive oil
1/2 medium onion, chopped
2 tablespoons garlic, fresh
1 cup frozen peas
1 cup no salt added chicken broth
7oz 2% Greek yogurt
1 1/2 tablespoons The Fit Cook LAND seasoning
1 tablespoon dried chives
pinch of sea salt & pepper
3/4 cup shredded gouda

Instructions:
1) Set oven to 400F.
2) Bring a pot of water to boil. Add cut potatoes and cook until soft, about 15 minutes. Drain then set aside.
3) Season salmon with sea salt & pepper, then bake in the oven for 15 – 20 minutes, until gently cooked through. Set aside to slightly cool, then flake with a fork.
4) Set a skillet on medium heat, once hot add oil, onion and garlic. Cook for about 3 minutes, or until the onions begin to turn brown and translucent. Add a pinch of sea salt while they saute, then add the frozen peas. Stir and cook everything together until the peas are completely thawed, about 2 – 3 minutes. Set aside.
5) Mash up potatoes in a bowl using a masher or fork. Then add the broth, yogurt and seasonings. Mash and stir using a spoon or spatula. Grate in half of cheese, then fold in the salmon and peas. Stir everything together and season to taste with sea salt & pepper. Add the mixture to a baking dish OR the skillet you used to cook the peas. Sprinkle the remaining cheese on top.
6) Cover the dish with foil, then bake in the oven for 30 minutes. For the final 5 – 7 minutes, remove the foil to help it brown on top.
7) Once it has finished cooking, set it aside to slightly cool, then enjoy!