“Vertigo”
18 Minute AMRAP:
10 Dumbbell thrusters (35s/25s)
10 Sit-ups
10 Shuttle runs
20 Dumbbell thrusters
20 Sit-ups
20 Shuttle runs
30 Dumbbell thrusters
30 Sit-ups
30 Shuttle runs
Etc.…
Tomorrow’s Forecast:
Tuesday’s workout calls for double unders, bar muscle-ups, and power snatches.
Quote of the Week:
“You must expect great things of yourself before you can do them.”
Michael Jordan
“Maltz Challenge”
For Time: In Teams
400 Meter run
50 Pull-ups
100 Meter fireman’s carry
50 Dips
100 Push-ups
50 Knees to elbows
100 Sit-ups
400 Meter run
Box Brief:
Maltz Challenge is today at 10 am. The 8:30, 9:30 and 11:30 am classes will be canceled for the event.
Recipe of the Week:
This week we’re bring steak back to the menu. Try out this Steak Fajita Power Bowl recipe.
Ingredients:
2 tbsp. vegetable oil, divided
1/2 yellow onion, sliced into half moons
2 bell peppers, thinly sliced
kosher salt
Freshly ground black pepper
1 lb. skirt steak, cut into 1/2″ slices
Juice of 1/2 lime
1/2 tsp. cumin
1/2 tsp. chili powder
4 c. cooked brown rice
1 c. black beans, drained and rinsed
1 c. frozen corn, warmed
1 avocado, thinly sliced
1 tbsp. finely chopped cilantro, for garnish
Sour cream, for serving
Instructions:
1) In a large skillet over medium heat, heat 1 tbsp vegetable oil. Add the onions and peppers, and season with salt and pepper to taste. Cook until onions are translucent and peppers are tender, 7 to 10 minutes. Remove from skillet and reserve.
2) Add remaining vegetable oil and let heat for about 30 seconds, then add skirt steak to pan. Squeeze lime over steak and season with cumin, chili powder, salt and pepper. Let them sit for a minute or so to get a nice sear, then cook to your preference, about another 5 minutes for medium well done steak. Remove from skillet.
3) Build bowls: start with about 1 cup rice per bowl. Top with steak, onions and peppers, avocado, black beans and corn.
4) Garnish with cilantro and drizzle with sour cream. Serve.
“Paper Chaser”
25 Minute AMRAP:
Run for max meters
Every 5 Minutes – 150 Meter farmers carry (53s/36s)
Tomorrow’s Forecast:
Friday’s workout calls for the Maltz Challenge!
Box Brief:
Maltz Challenge is on March 13th at 10 am. The 8:30, 9:30 and 11:30 am classes will be cancelled for the event.
Throwback of the Week:
Throw back to 2015 when the gym came together to celebrate Chad qualifying for the CrossFit Games!
Strict Press
Heavy set of 5
“Hay Day”
For Time:
50 Overhead squats (75/55)
100 Double unders
40 Toes to bar
100 Double unders
30 Pistols
100 Double unders
20 Strict press (75/55)
100 Double unders
10 Muscle-ups
Tomorrow’s Forecast:
Thursday’s workout calls for running and farmers carry.
Box Brief:
Maltz Challenge is on March 13th at 10 am. The 8:30, 9:30 and 11:30 am classes will be canceled for the event. You can also support the cause by buying a t-shirt using the link.
Recovery of the Week:
#1 – Seated Forward Bend
Perform 30 second hold on each side.
#2 – Prone Glute Stretch
Perform 5 repetitions each side holding for 5 seconds.
#3 – Door Frame Hamstring Stretch
Perform 10 repetitions with a 5 second hold.
“Fortitude”
30 Minute EMOM:
Even – 15/12 Calorie row
Odd – 15 Burpees
Tomorrow’s Forecast:
Wednesday’s workout calls for overhead squats, double unders, toes to bar, pistols, strict press, and muscle-ups.
Box Brief:
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:
If you could eliminate one thing from your daily routine, what would it be?
“Dead Man Walking”
5 Minute AMRAP:
Buy In – 600 Meter run
-Then-
20 Deadlifts (205/145)
20 Wall balls (20/14)
5-minute rest
5 Minute AMRAP:
Buy In – 400 Meter run
-Then-
15 Deadlifts (245/165)
20 Wall balls (20/14)
5-minute rest
5 Minute AMRAP:
Buy In – 200 Meter run
-Then-
10 Deadlifts (275/185)
20 Wall balls (20/14)
Tomorrow’s Forecast:
Tuesday’s workout calls for rowing and burpees.
Box Brief:
Maltz Challenge is on March 13th at 10 am. Anyone is welcome to attend and do the Maltz workout to honor the fallen. You can also support the cause by buying a t-shirt using the link.
Quote of the Week:
“When writing the story of your life, don’t let anyone else hold the pen.”
Harley Davidson
Hang Squat Clean
Build to a heavy single
“Underrated”
9 Minute AMRAP:
30 Double unders
1 Hang squat clean (135/95)
30 Double unders
2 Hang squat cleans
30 Double unders
3 Hang squat cleans
Etc…..
Recipe of the Week:
It’s time for another breakfast dish! Try out this Brussel Sprout Hash recipe. If you’re looking for additional carbohydrates then considered adding some fruit or oatmeal.
Ingredients:
6 slices bacon, cut into 1″ pieces
1/2 onion, chopped
1 lb. brussels sprouts, trimmed and quartered
Kosher salt
Freshly ground black pepper
1/4 tsp. crushed red pepper flakes
2 cloves garlic, minced
4 large eggs
Instructions:
1) In a large skillet over medium heat, cook bacon until crispy. Turn off heat and transfer bacon to a paper towel-lined plate. Keep most of bacon fat in skillet, removing any black pieces from pan.
2) Turn heat back to medium and add onion and brussels sprouts to the skillet. Cook, stirring occasionally, until vegetables begin to soften and turn golden. Season with salt, pepper, and red pepper flakes.
3) Add 2 tablespoons of water and cover skillet. Cook until brussels sprouts are tender and water has evaporated, about 5 minutes. (If all the water evaporates before the brussels sprouts are tender, add more water to skillet and cover for a couple minutes more.) Add garlic to skillet and cook until fragrant, 1 minute.
4) Using a wooden spoon, make four holes in the hash to reveal bottom of skillet. Crack an egg into each hole and season each egg with salt and pepper. Replace lid and cook until eggs are cooked to your liking, about 5 minutes for a just runny egg.
5) Sprinkle cooked bacon bits over entire skillet and serve warm.
“Free Solo”
20 Minute AMRAP: teams of 2
200 Meter run
2 Rope climbs
10 Burpees
Tomorrow’s Forecast:
Friday’s workout calls for cleans and double unders.
Throwback of the Week:
The knockout game that wouldn’t end! Watch to the end to see the dramatic/hilarious finish.
