WOD

Recipe of the Week:
This week’s recipe is something easy you can make for lunch or dinner when you’re short on time. Give this Rotisserie Chicken Salad a try!

Ingredients:
1lb rotisserie chicken meat, breast, chopped into small pieces
Substitute: canned chicken breast meat (drained)
1 large ripe avocado
3 heaping tablespoons plain yogurt (I used YQ plain)
1 celery stalk (stick), chopped
1/2 green (or colorful) bell pepper, diced
1/3 cup red onion, diced
juice from 1 lime (optional)
1 teaspoon onion powder (optional)
1 teaspoon garlic powder (optional)
sea salt & pepper to taste

Instructions:
Mix together the avocado and yogurt first in a large bowl. Then fold/mix in the rest of the ingredients until thick and chunky.  Enjoy on a bed of mixed greens or with whole wheat bread or pita with lettuce and tomato.

“Window Shopper”
18 Minute AMRAP: teams of 2
300 Sit-ups
300 Kettlebell Swings (53/36)
200 Push-ups
-then-
Max Box Jumps (24/20)

Tomorrow’s Forecast:
Friday’s workout calls for running and overhead squats.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Throwback of the Week:
Enjoy some old pictures of the gym before we renovated! You may even notice some faces that you recognize (maybe not).

Deadlift
Build to a heavy set of 3

“1000 Meter Row”
For Time:
1000 Meter Row

Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, kettlebell swings and push-ups.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Recovery of the Week:
This week’s video gives us a couple different natural options to manage inflammation and joint pain.

Tall Jerk
Build to heavy single

Split Jerk
Build to heavy single

“Runnin with Sasquatch”
3 Rounds:
400 Meter Run
10 Push Jerk

Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts and row.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Question of the Week:
If you could time travel, when and where would you go?

Clean and Jerk
1 – 1 – 1 – 1 – 1 – 1 – 1

“Shoot Your Shot”
8 Minute Clock:
1:30 AMRAP – Ground to Overhead
3:00 Rest
1:00 AMRAP – Ground to Overhead
2:00 Rest
0:30 AMRAP – Ground to Overhead

Recipe of the Week:
If you love jalapeno poppers then today’s recipe was made for you. Try out this Kickin’ Like Van Damme Chicken Fingers.

Ingredients:
2 large boneless, skinless chicken breasts
2 red bell peppers
12 slices of bacon
1 jalapeño, cut into 36 slices
3 tbsp. Massie Mayo
Cilantro, to garnish
Olive oil, as needed
Kosher salt, to taste
Black pepper, to taste
5 parsnips, peeled and chopped into uniform 2-in. chunks

Instructions:
1) Cut the bell peppers and chicken breasts into 12 fingersized slices.
2) Season the chicken with kosher salt and pepper on both
sides, and place one piece of chicken inside each piece of
bell pepper.
3) Place 3 slices of jalapeño on each piece of chicken.
4) Wrap each bell-pepper slice with a piece of bacon and
perform the “double tuck” technique, where both ends of
the bacon are tucked to ensure it doesn’t unravel when
cooking.
5) Heat a 14-in. skillet over medium-high heat and add a
teaspoon of olive oil. When the pan is hot, add the chicken
fingers, seam-side down.
6) Cook, turning regularly, until the chicken fingers are
caramelized on all sides and reach an internal temperature
of 165 F. Cut the heat and remove the fingers from the
pan.
7) Make a bed of parsnip puree (see below) on a plate, top
with 2-3 chicken fingers, drizzle with Massie Mayo and
garnish with cilantro. (For added flavor, fold some chipotle
puree into your Massie Mayo.)

“Even Stevens”
18 Minute EMOM:
Even – 10 Hand release push-ups + 20 Double Unders
Odd – Max Calorie Row

Tomorrow’s Forecast:
Friday’s workout calls for clean and jerks.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Throwback of the Week:
Throwback to our water WOD back in 2014!

“And Then”
Tabata
8 Rounds (each): 20 Seconds On, 10 Seconds Off
Kettlebell Lunges (53/36)
Pull-ups
Kettlebell Squats (53/36)
Toes to Bar

Tomorrow’s Forecast:
Thursday’s workout calls for hand release push-ups, double unders and rowing.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Recovery of the Week:
Let’s talk about shoulder issues. We’ve probably all dealt with some shoulder discomfort at one point or another. Instead of ignoring your body’s warning signs we encourage you to be proactive. One of the most effective ways we’ve found to help strengthen your shoulders and remove pain is Crossover Symmetry. Below is a video we put together to help understand how to use the Crossover Symmetry system. If you have any further questions please feel free to reach out to any of the coaches.