WOD

“Freedom Sauce”
3 Minute AMRAP:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest

3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Bar
Max Calorie Row

Tomorrow’s Forecast:
Running – Ground to Overhead – Sit-ups – Hand Release Push-ups

Quote of the Week:
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
David Brinkley

“Open Test”
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches
10 Ring Muscle-ups

Recipe of the Week:
This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad.

Ingredients:
2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup mayo
1/4 cup plain Greek Yogurt

Instructions:
1) Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
2) Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

Recipe of the Week:
This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad.

Ingredients:
2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup mayo
1/4 cup plain Greek Yogurt

Instructions:
1) Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
2) Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.

“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
200 Meter run after each round

Tomorrow’s Forecast:
Wall Balls – Double Unders – Box Jumps – Toes to Bar – Pull-ups – Burpees – Cleans – Jerks – Snatches – Ring Muscle-ups – Kitchen Sink

Throwback of the Week:
Throwback to our 2019 stocking exchange!

Overhead Walking Lunge
10 – 10 – 10 – 10 – 10

Tomorrow’s Forecast:
Double Unders – Sit-ups – Running

Box Brief:
We are discontinuing weightlifting clinics on the third Thursday of each month. We will only be hosting clinics on the first Saturday of every month going forward. 

Recovery of the Week:
This week’s focus is on hydration. Check out this short video!

“Bender”
For Time:
1000 Meter Row
-Then-
50 – 35 – 20
Russian KBS (72/53)
Ring Dips
-Then-
500 Meter Row

Tomorrow’s Forecast:
Overhead Walking Lunges

Question of the Week:
If you could see one movie again for the first time, what would it be?

“Under Fire”

4 Rounds:

21 Pull-ups

15 Bar Facing Burpees

9 Front Squats (185/130)

Tomorrow’s Forecast:

Rowing – Russian Kettlebell Swings – Ring Dips

Quote of the Week:

 “Life is like a coin. You can spend it any way you wish, but you only spend it once.”

 Lillian Dickson

Back Squat
Heavy Set of 8

“Devil in Disguise”
14 Minute AMRAP:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Step-ups (50/35) (24/20)
10 Chest to Bar Pull-ups

Recipe of the Week:
The recipes are back! Try out this Korean-Inspired Beef & Rice.

Ingredients:
4 cups sugar snap peas
1 lb 90% lean ground beef (SUBSTITUTES: chicken, turkey or veggie ground)
1 tablespoon garlic
1 cup diced onions
1 tablespoon ginger
Sauce
1 teaspoon sesame oil
3 tablespoons low sodium soy sauce
3 tablespoons Sriracha
1 tablespoon rice vinegar (OR apple cider vinegar, red wine vinegar, white)
2 tablespoons coconut sugar (OR brown sugar, cane sugar)
2 cups cooked brown rice
Garnish
1 tablespoon sesame oil (optional)
green onion
jalapeño (green or red)
sesame seeds

Instructions:
1) Mix together the ingredients for the sauce and set aside. As an alternative to this sauce, you can just use Gochujang.
2) Set a skillet on HIGH heat. Once hot, lightly spray with a little avocado oil and add sugar snap peas. Let the peas rest in the skillet for a minute – without stirring – in order to let them sear. Then begin stirring the peas with a spatula. Cook for 2 to 3 minutes, then remove from the skillet.
3) Reduce the heat to medium high heat, add a drop of oil, then add the beef. Begin chopping up the meat in the skillet, then add garlic, onions and ginger. Continue chopping and stirring the beef while folding in the onions, garlic and ginger. Cook for 6 to 8 minutes.
4) When the beef is nearly finished, reduce the heat to low then pour in the sauce. Stir and ensure all the beef is covered in the sauce. Remove from the heat.
5) Garnish with sesame oil, green onion, sesame seeds and jalapeño (if desired).