WOD

“Shinners”
25 Minute AMRAP: teams of 2
30 Burpees
1000 Meter Row
30 Kettlebell Swings (70/53)

Box Brief:
This hero workout is dedicated to Master Police Officer Joseph Shinners, of the Provo Police Dept., who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019.

At the time of his death, Officer Shinners had served with the Provo Police Department for three years and was posthumously promoted to the rank of Master Police Officer. He is survived by his wife and young son.

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Box Brief:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Single Arm Suitcase Deadlift
4 x 10 (each side)

“Trending”
9 Minute AMRAP
5 Cleans (185/126)
3 Shoulder to Overhead (185/125)
1 Rope Climb

Recipe of the Week:
This week we have a healthy alternative to traditional pasta bolognese. Try out this Sun-Dried Tomato Pesto Turkey Sausage Bolognese recipe!

Ingredients:
2 Tbsp olive oil
1 12oz jar roasted red peppers coarsely chopped
2 Tbsp Italian Parsely coarsely chopped
2.5 Pounds Turkey or Chicken Sausage low sodium (hot or mild) REMOVE CASING
1 12oz jar/can Artichoke hearts drained and diced
1 8oz jar Sun-dried tomato pesto
1/2 tsp black pepper
1 5oz container plain Greek yogurt
4 oz Heavy whipping cream
4-6 garlic cloves finely chopped
2 Large tomatoes coarsely chopped

Instructions:
STEP 1
Remove sausage casing: Cut almost in half lengthwise (butterfly); turn sausage over and peel casing away.

STEP 2
Pre-heat large skillet with 2 tbsp of olive oil over medium heat and cook turkey sausage while breaking it apart. Drain excess grease and place meat back in pan.

STEP 3
Stir in garlic, peppers, tomatoes, pesto and artichokes. Cook approx. 3-4 minutes over medium heat.

STEP 4
In a separate bowl, mix the yogurt and heavy whipping cream. Add the liquid mix to the pan and stir over low-medium heat for approx 3-4 minutes or until thickens. Stir in pepper and parsley!

STEP 5
Serve over Spaghetti Squash! (Optional) sprinkle shredded Parmesan over top.

“Lost Ark”
10 Rounds: teams of 2
20 Goblet Squats (53/36)
30 Weighted Sit-ups (53/36)
40 Double Unders

Meme of the Week:

“Rainforest”
For Time:
1000 Meter Run
50 Pull-ups
800 Meter Run
30 Toes to Bar
600 Meter Run
10 Ring Muscle-ups

Box Brief:
Bring A Friend Day is on Thursday!

Bulgarian Split Squats
4 x 10 (each side)

Single Arm Dumbbell Bench Press
4 x 10 (each side)

Core Finisher
2 Sets:
10 Kettlebell Dead Bugs
5 Hollow Hold Presses (each side)
:20-30 Plank + Iso Hold (each side)

Box Brief:
Bring a Friend Day is this Thursday!

Summer programs are here! Starting June 3rd, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested. 

“Work Horse”
5, 3 Minute AMRAPs:
500/400 Meter Row
8 Burpees Over the Rower
Max Alternating Dumbbell Snatches (50/35)
Rest 3-Minutes

Quote of the Week:
“Most people give up right before the big break comes — don’t let that person be you.”
Michael Boyle

Dead Stop Deadlift
Build to a heavy single
Then
5 Reps @ 80% of you heaviest single

“Seven”
7 Rounds:
100 Meter Run
20 Kettlebell Swings (53/36)
10 Box Jump Overs (24/20)
1-Minute Rest

Recipe of the Week:
Packed with protein and perfect for your meal prep routine, this healthy beef and broccoli recipe is a powerhouse of flavor and nutrition.

Ingredients:
1 pound uncooked lean & trimmed boneless top round steak, sliced thin into bite-size pieces
1 cup fat-free beef broth
1/2 cup low sodium soy sauce
1/4 cup brown sugar
3 cloves garlic, minced
2 tablespoons cornstarch
2 cups frozen broccoli florets, unthawed

Instructions:
STEP 1
Ideal slow cooker size: 3- to 4-Quart.

STEP 2
Combine the broth, soy sauce, brown sugar and garlic in your slow cooker until well blended.

STEP 3
Add the uncooked beef pieces and stir until the meat is coated in the sauce.

STEP 4
Cover and cook on LOW for 4 to 6 hours, or until the meat is fork tender.

STEP 5
Remove 4 tablespoons of the liquid from your slow cooker and place it a bowl. Stir in the corn starch to form a paste. Stir the cornstarch mixture back into the slow cooker.

STEP 6
Add the frozen broccoli florets and stir to combine.

STEP 7
Cover the slow cooker and cook on LOW for another half hour until the sauce has thickened and broccoli is done.