WOD

“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.

“Bur-please”
20 Minute AMRAP:
400 Meter run
Max unbroken muscle-ups
Burpees
Perform 2x the amount of muscles-ups completed as burpees at the end of each round.

Tomorrow’s Forecast:
Wednesday’s workout calls for back squat, rowing, step-ups, dumbbell snatches, and wall balls.

Box Brief:
Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Question of the Week:
Would you rather spend Christmas at home or in another country?

Deadlift
Build to a heavy set of 5

“Spineless”
For Time:
25 Deadlifts (185/135)
30 Sit-ups
20 Deadlifts
30 Sit-ups
15 Deadlifts
30 Sit-ups
10 Deadlifts
30 Sit-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for running, muscle-ups, and burpees.

Box Brief:
Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate.

No weightlifting clinic this week. Our next clinic will be on Saturday, January 4th at 11 am.

Quote of the Week:
Live as if you were to die tomorrow. Learn as if you were to live forever.
Mahatma Gandhi

“Golden Girls”
For Time:
150 Double unders
150 Sit-ups
100 Wall balls (20/14)
50 Burpee pull-ups

Recipe of the Week:
This week we have a tasty looking Sheet Pan Chicken Fajitas.

Ingredients:
1 Lb boneless, skinless chicken breast, (cut into strips)
1 red bell pepper, (seeds/stem removed, sliced)
1 orange bell pepper, (seeds/stem removed, sliced)
1 yellow bell pepper, (seeds/stem removed, sliced)
1 red or white onion, (sliced)
1/4 cup olive or avocado Oil
1 teaspoon chili powder
1/2 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne, (optional)
1/2 teaspoon smoked paprika
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground pepper

Optional Ingredients:
1-2 avocados
1-2 limes
cilantro

Instructions:
1) Preheat oven to 400ºF
2) In a large bowl, toss all ingredients together. Transfer to a greased, rimmed baking sheet.
3) Bake for 15-20 minutes or until the chicken is cooked through. (time will vary depending on thickness of chicken)
4) optional Broil on high the last 2-3 minutes to get a little golden brown on the chicken and peppers.
5) Serve with tortillas, over rice, quinoa or over cauliflower rice.
Extras: Avocado, limes, cilantro and pico de gallo.

“Little Dipper”
18 Minute AMRAP:
400 Meter row
20 Push press (115/85)
200 Meter run
2 Rope climbs

Tomorrow’s Forecast:
Friday’s workout calls for double unders, sit-ups, wall balls and burpee pull-ups.

Throwback of the Week:
2015 Maltz Challenge memorial push-ups.