5 Rounds Not for Time:
10 Dumbbell Bench Press
10 Dumbbell Single Arm Bent Over Row (each side)
10-20 GHD Sit-ups
Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.
Front Squats
5 x 5
1 Pause Squat + 4 Front Squats
“Indy”
7 Minute Ladder: (2/2, 4/4, 6/6, etc….)
Goblet Squats (53/36)
Shuttle Runs
Box Brief:
We will have a limited schedule this Friday and next Monday because of Labor Day Weekend. Our last class on Friday will be at 3:30pm. We will only have 8:30 and 9:30am classes on Monday. All other classes and programs are cancelled on Labor Day.
“Uppercut”
5 Rounds:
10 Dumbbell Step-ups (35s/25s) (20)
5 Man Makers (35s/25s)
-then-
50 Unbroken Wall Balls (20/14)
-or-
70 Wall Balls (20/14)
Recipe of the Week:
Here is a little meal prep idea for the coming weeks. Enjoy!
Every 90 Seconds for 21 Minutes:
Clean Pull + Power Clean
Meme of the Week:
5 Rounds: Not for Time
3 Front Squats (Heavy)
5-10 Strict Pull-ups
:15 Bike Sprint
Box Brief:
Bring A Friend Day is on Thursday.
“Grand Adventure”
For Time:
2000/1800 Meters
150 Sit-ups
100 Box Jumps (24/20)
Box Brief:
Apollo Games registration is live!
https://competitioncorner.net/events/14479/details
Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.
Check the event page (linked above) for workout details and event information.
With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.
“Five Along”
5 Minute AMRAP:
15/12 Calorie Row
15 Push-ups
2-Minute Rest
5 Minute AMRAP:
10 Ring Rows
10 Burpees
2-Minute Rest
5 Minute AMRAP:
5 Cleans (165/115)
5 Dumbbell Strict Press (50s/35s)
Quote of the Week:
“The effort you invest today is the pride you feel tomorrow.”
Unknown
Box Brief:
Bring A Friend Day is on Thursday.
Apollo Games registration is live!
https://competitioncorner.net/events/14479/details
Welcome to the 13th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
For the third time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.
Check the event page (linked above) for workout details and event information.
With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 2nd.
“Freaky Friday”
20 Minute EMOM:
5 Toes to Bar
5 Hang Power Snatch (75/55)
5 Thrusters (75/55)
Recipe of the Week:
Let’s give this Egg Roll in a Bowl recipes!
Ingredients:
1 tablespoon olive oil
3 cloves garlic, minced
1 knob of ginger, grated
1 teaspoon Chinese five-spice
½ C coconut aminos
chili paste to taste
1 pound ground turkey
1 bag tri color coleslaw or broccoli slaw mix
Brown Rice and green onions for serving
Instructions:
STEP 1
Heat the olive oil in a large skillet over medium heat. Add the garlic and ginger and saute until fragrant.
STEP 2
Add the five-spice, coconut aminos, chili paste, and turkey. Break apart until the meat is browned and cooked through.
STEP 3
Add the slaw mix and toss until the vegetables are tender-crisp.
STEP 4
Serve over brown rice, with green onions and Sriracha if you like that kinda thing.
