“Dumb Dumb”
2 Rounds:
60 Double unders
30 Dumbbell hang snatch (50/35)
30 Pull-ups
60 Double unders
30 Dumbbell hang clean & jerk (50/35)
30 Dumbbell sit-ups
Tomorrow’s Forecast:
Wednesday’s workout calls for back squat, running and burpees.
Box Brief:
Bring A Friend Day is on Thursday.
Question of the Week:
If you could live in any fictional universe, which would it be?
Clean & Jerk
Build to a heavy single
“The Chief”
5 – 3 Minute AMRAPs:
3 Power cleans (135/95)
6 Push-ups
9 Air squats
1 Minute rest
Tomorrow’s Forecast:
Tuesday’s workout calls for double unders, dumbbell hang snatches, pull-ups, dumbbell hang clean & jerks, and sit-ups.
Box Brief:
The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.
Bring A Friend Day is on Thursday.
Quote of the Week:
Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.
William Ellery Channing
Front Squat
Build to a heavy set of single
“Legroom”
27 – 21 – 15 – 9
Front squats (115/85)
C2B Pull-ups
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 2 spots left! The cost is $20 (paid to Ricky).
Recipe of the Week:
This week’s recipe has steak in it. Need I say more? IF you require further information it also has rice and veggies. I love this recipe for it’s simplicity. It calls for broccoli, but you can replace the broccoli with any vegetable you prefer. Enjoy the Flank Steak & Veggies!
Ingredients:
12 oz broccoli floret
½ white onion, sliced
1 ½ lb flank steak
2 tablespoons olive oil
4 cups wild rice, cooked, to serve
Steak Seasoning:
1 ½ teaspoons salt
1 ½ teaspoons pepper
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon onion powder
Instructions:
1) Preheat oven to 400°F (200°C).
2) In a small bowl, add the salt, pepper, garlic powder, paprika, and onion powder. Stir until well combined.
3) Place broccoli, onions, and flank steak on a baking tray.
4) Coat broccoli and onions with olive oil.
5) Sprinkle seasoning mix on flank steak, broccoli, and onions until coated.
6) Bake for 15 minutes.
7) Broil for 2 minutes.
8) For medium, internal temperature of steak should reach 145°F (65°C). Let steak rest 10 minutes before cutting.
9) Serve now with wild rice or refrigerate in airtight containers up to 3-4 days.
10) Enjoy!
“Three Stooges”
20 Minute AMRAP: teams of 3
100/75 Calorie row
75 Bench press (135/95)
50 Team sit-ups
Tomorrow’s Forecast:
Friday’s workout calls for front squat and pull-ups.
Box Brief:
The 10-Week Habitap Challenge will start on February 10th!! Registration will go live soon.
Throwback of the Week:
Years ago Monica was testing out a handstand push-up modification. The video below is why we test before we apply.
“New Year, New You”
For Time:
1000 Meter row
100 Double unders
50 Calorie bike
100 Double unders
1000 Meter run
Tomorrow’s Forecast:
Thursday’s workout calls for rowing, bench press, and sit-ups.
Box Brief:
Happy New Year!!!
Recovery of the Week:
Stretch #1 – Reclined Pigeon Stretch
Spend 1 minute on each leg.
Stretch #2 – Thoracic Rotation
Perform 5-8 repetitions on each side holding for 5 seconds at the top.
Stretch #3 – Standing Hamstring Stretch
Spend 30 seconds on each leg. Complete 2 sets.
Push Press
Build to a heavy set of 5
“Geico”
12 Minute Ladder:
Push press (115/85)
T2B
Box jumps (24/20)
2/2/2, 4/4/4, 6/6/6, etc. Keep adding 2 reps to each movement after every round
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, double unders, calorie bike and running.
Box Brief:
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
Question of the Week:
Would you rather spend the rest of your life with a sailboat as your home or an RV as your home?
“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.
