WOD

“Burpee Add On”
21 – 15 – 9
Handstand push-ups
Deadlifts (225/155)
Bar facing burpees

Tomorrow’s Forecast:
Tuesday’s workout calls for running, toes to bar, and wall balls.

Box Brief:
Bring A Friend Day is on Thursday!

On Friday, March 13th at 10 am we will host this years Maltz Challenge. This year we have the privilege of honoring SFC Ryan Savard, U.S. Army, assigned to Headquarters and Headquarters Company, United States Army Special Operations Command at Fort Bragg, N.C..   Ryan made the ultimate sacrifice on October 12, 2012 during combat operations, in support of Operation Enduring Freedom.  I had the privilege to speak with Ryan’s family members and I was able to learn a little about Ryan.  During our conversation, his family told me Ryan had a favorite quote.  This quote helps define and understand the amazing man and hero Ryan was.  “The size of a man is determined by the size of what makes him angry.”  Ryan was selfless and a true hero. Our obligation now is to honor his life by keeping him in our hearts and minds.

Quote of the Week:
“Great minds discuss ideas; average minds discuss events; small minds discuss people.”
Eleanor Roosevelt

“Lethal Weapon”
20 Minute AMRAP:
200 Meter run
1 Round of “Chief”
200 Meter run
2 Rounds of “Chief”
200 Meter run
3 Rounds of “Chief”
Continue to add 1 round of “Chief” after each run until the 20 minutes is up.

1 Round of “Chief”
3 Power cleans (135/95)
6 Push-ups
9 Air squats

Recipe of the Week:
This week’s recipe is Beef Fried Rice. It’s brought to you by Feeding the Frasers. We recommend doubling the ingredients if you plan to have extra for lunch the following day.

Ingredients:
BEEF:
12 oz flank steaks, sliced thin
¼ tsp salt
1 Tbsp water
1 tsp Liquid Aminos
1 tsp arrowroot
1 tsp Olive oil

BOWL:
1 Tbsp hot water
½ tsp sesame oil
3 Tbsp Liquid Aminos
2 cups cooked White Rice
1 Tbsp Olive oil
2 eggs, beaten
1 medium onion, diced
1 Tsp minced garlic
1/4 cup shredded + chopped carrot
3/4 cup peas (frozen+thawed / canned)
1 green onion, chopped

Instructions:
1) Slice + marinate beef with beef ingredients, minimum 30 mins
2) Combine hot water, sesame oil, liquid aminos in a bowl and set aside.
3) Med. heat scramble eggs and set aside
4) Med-high heat, cook meat in batches to ensure crispy edges about 60-90 seconds, set aside
5) Med. heat add oil, garlic + onions, cook until soft 5-7 mins, stir in rice and sauce, cook additional 5 mins.
6) Add beef + juices from the bowl, peas, carrots and green onion, and scrambled eggs cook an additional 5 mins
7) Serve it up with some fresh chopped green onions

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Part Time”
7 Rounds:
1 Minute – Max bike for calories
1 Minute – Max KBS (53/36)
1 Minute – Rest

Tomorrow’s Forecast:
Friday’s workout calls for running, power cleans, push-ups, and air squats.

Throwback of the Week:
Flashback all the way to 2011. As you can clearly see Chad has been preparing for the plank challenge for a LONG time.

Thruster
Build to a heavy single

“Blitz”
5 Rounds:
21/16 Calorie row
10 Thrusters (115/80)

Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses or biking and kettlebell swings.

Recovery of the Week:
#1 – Doorway Stretch
Hold for 30 seconds on each side. Perform 2 sets.
#2 – Kneeling Tricep Stretch
Hold for 60 seconds.
#3 – Forearm Stretch
Hold for 30 seconds. Perform 2 sets.

“Body Slam”
50 – 40 – 30 – 20 – 10
Double unders
Slam balls (35/25)
Sit-ups

Tomorrow’s Forecast:
Wednesday’s workout calls for thrusters and rowing.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20. Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Question of the Week:
What’s the weirdest food you’ve ever eaten?

“Punching Bag”
5 Rounds:
400 Meter run
20 Pull-ups
20 Ring push-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for double unders, slam balls, and sit-ups.

Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20. Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Quote of the Week:
“If you don’t like something, change it. If you can’t change it, change the way you think about it.”
Mary Engelbreit

“Cupid”
3 Rounds: teams of 2
40 Seconds Work, 20 Seconds Rest (each)
Row for calories w/deadlift hold (205/145)
Burpees w/L-sit hold
Overhead lunge (45/25) w/bar hang

Recipe of the Week:
Do you like garlic? How about Greek style dishes? I hope the answer is yes because this Garlic Greek Chicken recipe looks delicious and easy to make.

Ingredients:
3 tbsp. extra-virgin olive oil, divided
Juice of 1 lemon
3 cloves garlic, minced
1 tsp. dried oregano
1 lb. chicken thighs
kosher salt
Freshly ground black pepper
1/2 lb. asparagus, ends removed
1 zucchini, sliced into half moons
1 lemon, sliced

Instructions:
1) In a large bowl, combine 2 tablespoons olive oil, lemon juice, garlic, and oregano. Whisk until combined then add chicken thighs and toss to coat. Cover bowl with plastic wrap and let marinate in the refrigerator for at least 15 minutes and up to 2 hours.
2) When you’re ready to cook the chicken, preheat oven to 425°. In a large ovenproof skillet over medium-high heat, heat remaining tablespoon olive oil. Season both sides of marinated chicken with salt and pepper, then add chicken skin-side down and pour in the remaining marinade.
3) Sear until the skin becomes golden and crispy, about 10 minutes. Flip chicken and add asparagus, zucchini and lemons to the skillet.
4) Transfer pan to oven and cook until the chicken is cooked through and the vegetables are tender, about 15 minutes.

Strict Gymnastics
3 Sets for Max Repetitions:
Max strict push
HSPU
Ring dips
Push-ups
Max strict pull
Chest to bar pull-ups
Pull-ups
Band assisted/ring rows
Athletes will complete 3 sets of max-unbroken reps of the chosen movement from each category. Rest as needed between sets.

“Bubbles”
12 Minute AMRAP:
6 Devil Presses (35’s/25s)
24 Double unders

Tomorrow’s Forecast:
Friday’s workout calls for rowing, burpees, and lunges.

Throwback of the Week:
This week’s throwback is brought to you by the 9:30am class. They deemed this “Pink Tuesday.” I’m not sure if it was spontaneous or not, but I am sure that Jason is photo bombing at the highlest level.