WOD

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.

“Dr.Izumi”
8 Rounds Each Station:
20 seconds work, 10 seconds rest
Ring Push-ups
V-Ups
Wall Balls (20/14)
Bike for Calories
Rope Climbs

Meme of the Week:

Bench Press
Build to a heavy single
Then
5 Reps @ 80% of you heaviest single

“Burpee What?”
For Time:
800 Meter Run
30 Burpee Bar Muscle-ups
800 Meter Run

Box Brief:
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. 

“Year 1”
21 Minute EMOM:
Minute 1 – 15/12 Calorie Row
Minute 2 – 30 Double Unders + 15 Sit-ups
Minute 3 – 6 Power Cleans (165/115)

Box Brief:
Comp Class is this Saturday at 10:30am. All experience levels are welcome!

Back Squat
Build to a heavy single
Then
5 Reps @ 80% of you heaviest single

“Escape Room”
8 Minute AMRAP:
10 Kettlebell Push Press (Arm 1) (53/36)
10 Meter Single Arm Front Rack Kettlebell Lunge (Arm 1) (53/36)
10 Kettlebell Push Press (Arm 2)
10 Meter Single Arm Front Rack Kettlebell Lunge (Arm 2)

Quote of the Week:
“Your present circumstances don’t determine where you can go; they merely determine where you start.”
Nido Qubein

Box Brief:
Comp Class is this Saturday at 10:30am. All experience levels are welcome! 

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. 

Dead Stop Deadlifts
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 2

“Phoenix”
3 Rounds:
800 Meter Run
100 reps total Kettlebell Swings (53/36)/Push-ups

Recipe of the Week:
Time for a fun way to mix up salmon and rice. Try out this Steamed Salmon and Dill Rice recipe!

Ingredients:
Fish
2lb (wild) salmon, skin removed and cut into 3-5 large pieces
1 tablespoon olive oil
2 teaspoons fresh cracked pepper
1 teaspoon mineral salt
juice from 1 lime
1/3 cup parsley, finely chopped

Rice
1 tablespoon olive oil
1.5 cups uncooked basmati rice, rinsed
1 small white onion, diced
2 tablespoons dried dill
2 teaspoons cumin
1.5 tablespoons minced garlic (2 cloves)
1 tablespoon lime zest *
2 cups low sodium chicken broth
salt & pepper to taste

Garnish
capers
parsley

Instructions:
Step 1
Place the salmon in a bowl or sealable plastic bag. Add the Fish‘s ingredients and rub all over the salmon. Set aside to marinate at room temperature for 15 – 2o minutes as you prep the rice.

Step 2
Place a Dutch oven (heavy-bottomed pot) on medium-high heat. Once hot, add the ingredients for the “Rice” except for the garlic and chicken broth, and stir. Ensure every grain of rice is covered in oil and seasoning.

Step 3
Pour in the broth/water and reduce the heat to low to a gentle simmer. Place the top on and cook until the water no longer covers the rice, about 10 – 12 minutes, and the salmon filets can rest comfortably on top without being boiled.

Step 4
Once the liquid has reduced enough to see the top of the rice, place the salmon right on top and close the lid. Depending on whether the rice is cooked through, cook for an additional 8 – 12 minutes, then let rest covered for at least 12 – 15 more minutes before flaking.

Step 5
Use a fork to flake the rice and salmon, then stir and fold together to incorporate well.

“Game Show”
22 Minute AMRAP: teams of 2
Ring Dips = 1 point
Box Jumps = 1 point
Toes to Bar = 1 point
Calorie Row = 1 point
Calorie Bike = 2 points
Ski Erg = 2 points
Front Squat (95/65) = 1 point
Push Jerk (95/65) = 1 point
Thrusters (95/65) = 2 points

Meme of the Week:

“Party City”
20 Minute AMRAP:
10 Hang Power Snatches (95/65)
200 Meter Run
30 Sit-ups
4 Rope Climbs
50 Double Unders

Box Brief:
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.