WOD

“Ingrid”
10 Rounds:
3 Snatches (135/95)
3 Burpees Over the Bar

Recipe of the Week:
We’re always looking for new ways to spice up our chicken. This Air-Fried Chicken Thigh Curry did the trick!

Ingredients:
3lb chicken thigh, fat trimmed
Spices
spray avocado oil
2 teaspoons spicy curry
1 tablespoon chili powder
2 teaspoons cumin
1 teaspoon smoked paprika *
sea salt & pepper to taste

Instructions:
Step 1
Set the air-fryer to 410F/210C or an oven to 420F/216C.

Step 2
Season the chicken with the spices using spray oil as a binder. Massage the spices all over the chicken and then set aside to marinate at room temp for 20 – 3o minutes.

Step 3
Air-fryer instructions:

Place chicken in the air-fryer basket and cook for 15 – 22 minutes, depending on how much chicken can fit in the air-fryer. Flip the chicken halfway through and remove when cooked through.

Oven instructions:

Place chicken on a baking tray lined with parchment or on a rack placed inside the baking tray. Roast for about 20 – 25 minutes. Continue checking for doneness, then broil for the final 3 minutes of cooking to brown the top.

Step 4
Enjoy immediately while hot!

Air-Fried Spicy Chicken Curry Thighs
For meal prep, remove the chicken and place it on a cutting board or plate that is lightly/loosely covered. This allows the chicken to cool down before adding it to a closed a container which can create steam and make the food soggy.

Pair with some sides like rice, salad, roasted veggies, soups, etc – just do you!

Food will last for 5 – 7 days in the fridge in an airtight container, but for best practices, you should freeze anything you will not be eating within 2 days in order to help preserve freshness.

“Bread and Butter”
Every 4:00 for 20:00
500/400 Meter Row
30 Partner Sit-ups (20/14)
Max Push-ups

Meme of the Week:

“Bobsled Time”
20 – 15 – 10 – 5
Front Rack Lunges (135/95)
Knee to Elbows
400 Meter Run After Each Set

Box Brief:
Bring A Friend Day is on Thursday!

Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!

Strict Press
5 x 3 @ 75%

“Hateful Eight”
8 Minute AMRAP:
5 Single Arm Dumbbell Push Press (arm 1) (53/36)
5 Single Arm Dumbbell Snatches (arm 1) (53/36)
5 Single Arm Dumbbell Push Press (arm 2) (53/36)
5 Single Arm Dumbbell Snatches (arm 2) (53/36)
50 Double Unders

Box Brief:
Bring A Friend Day is on Thursday!

Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!

Back Squat
5 x 3 @ 75%

“Odd Duck”
13 Minute AMRAP:
5 Hang Power Cleans (135/95)
7 Chest to Bar Pull-ups
9 Deadlifts (135/95)
11 Box Jump Overs (24/20)

Quote of the Week:
“In three words, I can sum up everything I’ve learned about life: it goes on.”
Robert Frost

Box Brief:
Bring A Friend Day is on Thursday!

Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!

“Pringles”
For Time:
1000/900 Meter Row
80 Wall Balls (20/14)
60 Toes to Bar
40 Handstand Push-ups
200 Meter Farmers Carry (53s/36s)

Recipe of the Week:
Meal prep time! Give this Sheet Pan Honey Mustard Dill Baked Salmon & Veggies a try!

Ingredients:
Protein
2.5 lb (wild) center-cut salmon
spray avocado oil
1 tablepsoon smoked paprika
1 tablespoon cracked pepper
Sauce
3 tablespoons raw honey, melted
1 tablespoon dijon mustard
1 teaspoon garlic powder
2 teaspoons dried dil
1 tablespoon fresh lemon juice
white vinegar
2 tablespoons arrowroot flour mixed with 1 tablespoon water
Veggies
1 lb Brussels sprouts
1 lb THICK asparagus spears

Instructions:

Step 1
Set oven to 410F / 210C.

Step 2
Add the ingredients for the sauce except for the arrowroot in a microwaveable safe bowl or cup.

Whisk together the ingredients and add to the microwave for 2 minutes or until it simmers.

Add the arrowroot and stir continuously to thicken. Set aside in the fridge to thicken.

Step 3
Pat the salmon dry with a paper towel.

Lightly spray with oil, add the seasonings, and rub all over the salmon.
Note: the salmon should be somewhat sticky on the outside which will help the sauce stick to the salmon.

Step 4
Line a sheet pan with parchment. Add the veggies, lightly spray with oil, and then season with sea salt & pepper. You can even add herbs if you’d like. Toss the veggies in the seasoning.

Arrange the veggies around the edges of the sheet pan and place the salmon in the middle of the sheet pan.

Step 5
Spoon 2 tablespoons of the cooled sauce over the salmon and spread it out using a spoon or brush. Reserve the rest of the sauce.

Step 6
Place in the oven and bake for 20 minutes. After 10 minutes, remove from the oven and baste again and roast for the remaining time. You will likely have left over sauce – save it to use on another roasted protein, veggie or even grains!

Note: continue to monitor the salmon and if white residue (albumin) begins to ooze out, remove the salmon from the oven.

Step 7
Enjoy immediately fresh out of the oven.

If this is for meal prep, store it in an airtight container in the fridge for 2 – 3 days.

“Triple Double”
30 Rounds: teams of 3
4 Burpees
6 Shuttle Runs
8 Double Kettlebell Swings

Meme of the Week:

5 Rounds Not for Time:
3 Deadlifts
10-20 GHD Sit-ups
:15 Bike Sprint

Box Brief:
Alright, the Competition Class is happening! We hope all of you join us as we work towards better. Whatever that is. Whether it’s competing at your first local competition or to qualify for The CrossFit Games. We are here to help! The schedule will be fluid each month as we work around Chad’s rotating schedule and find a day and time that works best for everyone. Our first meeting will be Saturday April 13th at 10:30am. See you there!