“Cool Runnings”
20 Minute AMRAP:
100 Meter front rack KB carry (53s/36s)
15 Box jumps (30/24)
30 Sit-ups
10 Strict pull-ups
Tomorrow’s Forecast:
Friday’s workout calls for push press, step-ups, burpees, and rowing.
Throwback of the Week:
This is where the 2 o’clock “Bro Sesh” all got started. Enjoy this free ticket to the gun show.
Muscle Snatch
Build to a moderate set of 3
“Open WOD 11.1”
10 Minute AMRAP:
30 Double Unders
15 Power Snatch (75/55)
Tomorrow’s Forecast:
Thursday’s workout calls for front rack kettlebell carry, box jumps, sit-ups, and pull-ups.
Box Brief:
Bring A Friend Day is on Thursday!
Recovery of the Week:
#1 – Pendulum Stretch
Perform stretch for 30 seconds each arm. Complete 2 sets.
#2 – Kneeling Arm Raise
Complete 10 repetitions each side.
#3 – Clasped Hand Extensions
Complete 10 total repetitions.
“Thrill Ride”
4, 4-Minute Rounds:
400 Meter run
15 Toes to bar
Max wall balls (20/14)
2-Minute rest
Tomorrow’s Forecast:
Wednesday’s workout calls for snatch and double unders.
Question of the Week:
What is your favorite item you’ve bought this year?
“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?
