WOD

“Wonderwall”
For Time:
60 Double unders
30 Burpees
60 Double unders
30 Wall balls (20/14)
60 Double unders
30 Deadlifts (225/155)
60 Double unders
30 Wall balls
60 Double unders
30 Burpees

Tomorrow’s Forecast:
Tuesday’s workout calls for push press, toes to bar, and box jumps.

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).

The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.

New years schedule:
Tuesday, December 31st – New Year’s Eve – Last Class at 4:30 pm
Wednesday, January 1st – New Years Day – Open Gym 7 am-12 pm

Quote of the Week:
You’ll find that implementing small changes can have a significant impact on your life. Remember – little hinges swing on big doors.
S. J. Scott

Snatch
Build to a heavy single

“Big Haul”
20 Minute EMOM:
Even Minutes – 200 Meter run
Odd Minutes – 1-3 Snatches

Recipe of the Week:
This week’s recipe is Cajun Stuffed Chicken. I personally will be preparing this along side rice and broccoli. I hope you guys like it.

Ingredients:
3 boneless skinless chicken breasts
2 tbsp. Cajun seasoning
2 garlic cloves, minced
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 white onion, thinly sliced
9 slices pepper jack cheese, halved
2 tbsp. olive oil
1 tbsp. parsley, for garnish

Instructions:
1) Preheat oven to 400º.
2) Place chicken on a cutting board and make 5 slits in each breast, being careful not to cut through completely. Drizzle oil over chicken, sprinkle with minced garlic and season with cajun seasoning.
3) Stuff each chicken breast with red and green peppers, onion and pepper jack cheese.
4) Bake until chicken is cooked through and no longer pink, 25 minutes.
Garnish with parsley and serve.

“Bonfire”
5 Rounds: teams of 4
1 Minute row for calories
1 Minute double unders
1 Minute burpees
1 Minute rope climbs
1 Minute Rest

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

Box Brief:
Today is Bring a Friend Day!

Throwback of the Week:
12 Days of Christmas WOD 2017

“12 Days of Christmas”
200 Meter run
2 HSPU
3 Deadlifts (275/185)
4 Thrusters (95/65)
5 Ring dips
6 Pull-ups
7 Box jumps (24/20)
8 Wall balls (20/14)
9 Knees to elbows
10 KBS (53/36)
11 Burpees
12 Man makers
Round 1 = 200 Meter Run, Round 2 = 2 HSPU + 200 Meter Run, Round 3= 3 Deadlifts + 2 HSPU + 200 Meter Run, etc.

Box Brief:
Christmas Schedule:
Tuesday, December 24th – Christmas Eve – 8:30 & 9:30am only
Wednesday, December 25th – Christmas Day – Closed
Thursday, December 26th – Last class is at 4:30pm

Question of the Week:
What’s your Christmas tradition?

“Santa’s Slay”
3 Rounds:
12 Power cleans (135/95)
12 Chest to bar pull-ups
12 Push jerk (135/95)
12 Toes to bar

Tomorrow’s Forecast:
Tuesday calls for a Christmas workout involving 12 different movements.

Box Brief:
Christmas Schedule: 
Tuesday, December 24th – Christmas Eve – 8:30 & 9:30am only
Wednesday, December 25th – Christmas Day – Closed
Thursday, December 26th – Last class is at 4:30pm

Quote of the Week:
What you get by achieving your goals is not as important as what you become by achieving your goals.
Zig Ziglar

“Cinderella”
5 Minute AMRAP:
600 Meter run
1 Round “Cindy”
Max clean and jerks (135/95)
5-minute rest
5 Minute AMRAP:
400 Meter run
2 Rounds “Cindy”
Max clean and jerks (155/105)
5-minute rest
5 Minute AMRAP:
200 Meter run
3 Rounds “Cindy”
Max clean and jerks (185/135)
“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Recipe of the Week:
I found a great alternative to a classic pasta dish. I hope you guys enjoy Spaghetti Squash and Meatballs.

Ingredients:
1 medium spaghetti squash (about 2 pounds)
Kosher salt
3 tablespoons extra-virgin olive oil, plus more for brushing
2 stalks celery, chopped
1 medium carrot, roughly chopped
1 medium onion, roughly chopped
6 cloves garlic
1 cup fresh parsley leaves
1 pound ground beef
1 pound ground pork
2 large eggs
1 cup Italian-style breadcrumbs
1 cup plus 3 tablespoons grated parmesan cheese
2 28-ounce cans tomato puree
2 large sprigs basil
1 teaspoon dried oregano

Instructions:
1) Preheat the oven to 425 degrees F. Halve the squash lengthwise and scoop out the seeds. Sprinkle the cut sides with 1/2 teaspoon salt, then brush both sides with olive oil. Put the squash, cut-side up, in a baking dish and cover tightly with aluminum foil. Roast 20 minutes, then uncover and continue roasting until the squash is tender, about 35 more minutes.

2) Meanwhile, make the meatballs: Brush a baking sheet with olive oil. Pulse the celery, carrot, onion, garlic and parsley in a food processor to make a paste. Transfer half of the vegetable paste to a bowl; add the ground beef, ground pork, eggs, breadcrumbs, 1 cup parmesan and 1 teaspoon salt and mix with your hands until just combined. Form into about 24 two-inch meatballs; transfer to the prepared baking sheet. Bake until firm but not cooked through, about 10 minutes.

3) Make the sauce: Heat 3 tablespoons olive oil in a large pot over medium-high heat. Add the remaining vegetable paste and cook, stirring occasionally, until it looks dry, about 5 minutes. Stir in the tomato puree; rinse each can with 1 cup water and add to the pot. Stir in the basil, oregano and 1 1/2 teaspoons salt. Bring to a simmer, then add the meatballs and simmer until the sauce thickens and the meatballs are cooked through, 15 to 20 minutes. Remove the basil.

4) Make the sauce: Heat 3 tablespoons olive oil in a large pot over medium-high heat. Add the remaining vegetable paste and cook, stirring occasionally, until it looks dry, about 5 minutes. Stir in the tomato puree; rinse each can with 1 cup water and add to the pot. Stir in the basil, oregano and 1 1/2 teaspoons salt. Bring to a simmer, then add the meatballs and simmer until the sauce thickens and the meatballs are cooked through, 15 to 20 minutes. Remove the basil.

“Bermuda Triangle”
For Time: teams of 2
100 Meter row
200 Meter row
300 Meter row
400 Meter row
500 Meter row
600 Meter row
700 Meter row
600 Meter row
500 Meter row
400 Meter row
300 Meter row
200 Meter row
100 Meter row

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

Throwback of the Week:
This is what happens if you challenge Chad to a dance off.

Back Squat
Build to a heavy set of 3

“Stairmaster”
30 – 20 – 10
Calorie row
Box step-ups (50/35) (24/20)
Directly into…
10 – 20 – 30
Dumbbell snatches (50/35)
Wall balls (20/14)

Tomorrow’s Forecast:
Thursday’s workout calls for rowing.

Recovery of the Week:
Stretch #1 – Seated Glute Stretch
Spend 1-2 minutes on each leg.
Stretch #2 – Supine “Active” Leg Extension
Hold stretch for 20-30 seconds. Perform 2 sets.
Stretch #3 – Seated Twisting Hamstring Stretch
Spend 1 minute on each leg.