WOD

“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!

Back Squat
Build to a heavy set of 3

“Underbelly”
For Time:
50 – 35 – 20
Double Unders
Sit-ups
-Directly Into-
50 – 35 – 20
Double Unders
Air Squats

Tomorrow’s Forecast:
Friday’s workout calls for cleans, running and muscle-ups.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!!

Bring A Friend Day is on Thursday. 

Throwback of the Week:
Throwback to Halloween WOD 2018!

“Swole City”
4 Rounds:
1 Minute – Row for Calories
1 Minute – Push-ups
1 Minute – Bike for Calories
1 Minute – Strict Pull-ups
1 Minute – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for back squat, double unders and sit-ups.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!!

Recovery of the Week:
Here is another great AND short stretch routine you can follow along with. Enjoy!

“Open WOD 20.1”
10 Rounds: 15-minute cut-off
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for row, push-ups, bike and strict pull-ups.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!!

Question of the Week:
Would you rather be chased by Friday the 13^th’s Jason or Halloween’s Michael?

“Dead Leg”
20 Minute AMRAP:
200 Meter Run
14 Double KB Front Rack Lunges (53s/36s)
1 Rope Climb

Tomorrow’s Forecast:
Tuesday’s workout calls for ground to overhead and bar facing burpees.

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. We will have a class at 7:30 am and 8:30 am. Bring your running shoes!! 

Bring A Friend Day is on Thursday.

Quote of the Week:
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
H. Jackson Brown Jr.