WOD

Leean

For Time: teams of 4
400/300 Calorie row/bike
300 Deadlifts (185/135)
200 Bench press (135/85)
50 Rope climbs

Box Brief:
Here is another recipe to try this weekend or next week. Hope you enjoy!

Lino

“Free Fall”
20 Minute AMRAP:
20/14 Calorie row
200 Meter run
20 KBS (53/36)
20 Wall balls (20/14)

Box Brief:
Check out today’s article for some convenient ways to prepare your veggies.  Each method of cooking vegetables provides different amounts of available vitamins and minerals.  Because of this make sure to have variety!

P-Diddy

Nicole

“Hot Sauce”
4 Minute AMRAP:
75 Double unders
25 Burpees
25 Pull-ups
4-minute rest
4 Minute AMRAP:
60 Double unders
20 Burpees
20 T2B
4-minute rest
4 Minute AMRAP:
45 Double unders
15 Burpees
15 C2B pull-ups

Box Brief:
This Thursday is Bring a Friend Day!

A lot of us struggle to get vegetables in for breakfast.  Take a look at the video below for some ideas.

Mel & Megan

“Randy On the Run”
5 Rounds:
400 Meter run
15 Power snatch (75/55)

Box Brief: 
This Thursday is Bring a Friend Day!

Below is one of my favorite meal prep videos.  It’s the perfect example of making meals easy.  Hope you all can use this to help during the Vegetable Challenge.

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Front Squat
5 – 5 – 5 – 5 – 5

“Lopsided”
10 Minute AMRAP:
20 Meter 1 arm KB lunge (53/36)
Sit-ups (5,10,15,20,25,30,etc..)

Box Brief:
The Vegetable Challenge starts this Monday! Click the hyperlink to get a PDF version if you’re going to be out of town.  Let’s have a good week.

Melissa M

Brad W

“Squat Therapy”
10, 1 Minute Rounds:
25 Air squats
Max Reps clean and jerk (155/105)
2 Minute rest

Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Our vegetable challenge starts in just a few days! Do you avoid veggies because you don’t know how to prepare them? Well you’re in luck! Today we share an article written by our very own “Weak”Chad Cole on how to prepare your fruits and vegetables. Of course this challenge doesn’t involve fruit, but its still helpful. Check it out and keep it handy during the challenge.

How_to_Prepare_Fruits&Veggies_(1)

George

Josh

“Rowed Kill”
3 Rounds: teams of 2
200 Meter row
400 Meter row
600 Meter row

Box Brief:
Weightlifting Clinic is today 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Who’s ready for a Vegetable Challenge?! Next Monday, we are starting a two week challenge where all participants will try and eat their recommended daily servings of vegetables. The challenge is FREE so there is no reason we shouldn’t all participate. We will keep track of our daily portions on a board at the gym for all to see. This week will post articles and cooking tips to help you during the challenge.
Challenge Details:
Men eat 6 servings a day
Women eat 4 servings a day
Serving = Handful of veggies
Place a GREEN sticker on each day you eat your recommended servings
Place a RED sticker on each day you don’t  eat your recommended servings
Food List Below

Pool

“Dubstep”
12 Minute AMRAP:
30 Double unders
15 Dumbbell snatch (50/35)

Box Brief:
Registration is live for this years Apollo Games!!! Click here to register and to learn more about our annual competition. It’s going to be our best year yet!

Alright so we are all bought in for the challenge starting next Monday… Right? Well you should be. If you’re still on the fence, check out this article to learn more about why they are so important to any healthy diet. If you don’t have 10 minutes, here are a few of the reasons why should be eating your recommended servings every day.
Benefits of eating your VEGGIES
🍅They are the foundation of every high quality, health promoting diet
🥦Nutritional Powerhouses
They contain essential vitamins and minerals and antioxidants
Boost your immunity and reduce inflammation
🥕Include fiber which helps your body digest macronutrients
🥒Contain tons of water and sometimes even a little bit of healthy fat and protein

Nadine