WOD

“Fly Away”
16 Minute AMRAP:
4 Shuttle Runs
8 V-Ups
12 Box Jumps (24/20)
16 Alternating Hang Dumbbell Snatches (50/35)

4 Sets:
Max Pull-up Negatives (3 seconds down)

Meme of the Week:

Dead Stop Deadlifts
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

Bench Press
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

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

Upcoming dates to save in your calendar:

• 12-Week Strength Program starts tomorrow. This will be for back squat, bench press, and deadlift.
• Lift Off and BBQ is on July 20th.
• Hell Week starts on May 27th and finishes with a BBQ and final hero workout on June 1st.
• The next four Comp Classes will be on 5/4, 5/18, 6/15, and 6/29, all starting at 10:30am.
• Apollo Games is on October 5th. More information to come.

“Archive”
For Time:
50/45 Calorie Row
40 Burpees
30 Handstand Push-ups
100 Double Unders
10 Bar Muscle-ups
100 Double Unders
30 Handstand Push-ups
40 Burpees
50/45 Calories Row

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.

Back Squats
Build to a heavy set of 3
–Then–
5 Reps @ 90% of you heaviest set of 3

“I’ll Never Let Go”
7 Minute Ladder: 3/3, 6/6, 9/9, etc…
Kettlebell Swings (53/36)
Goblet Squats (53/36)

3-minute rest

For Time:
400 Meter Farmer’s Carry (53s/36s)
400 Meter Run Every Time You Break

Quote of the Week:
If you focus on results, you will never change. If you focus on change, you will get results.”
Jack Dixon

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.

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

Upcoming dates to save in your calendar:
12-Week Strength Program starts tomorrow. This will be for back squat, bench press, and deadlift.
Lift Off and BBQ is on July 20th.
Hell Week starts on May 27th and finishes with a BBQ and final hero workout on June 1st.
The next four Comp Classes will be on 5/4, 5/18, 6/15, and 6/29, all starting at 10:30am.
Apollo Games is on October 5th. More information to come.

“Learner’s Permit”
15 Minute AMRAP:
5 Power Cleans (155/105)
10 Toes to Bar
15 Air Squats

3 Sets:
Max Pull-up Negatives (3 seconds down)

Recipe of the Week:
Have you ever tried marry me chicken? The name speaks for itself, try it our for yourself this week.

Ingredients:
1.5 lb raw chicken breast, tenders or pieces
1 tablespoon arrowroot powder
1 teaspoon garlic powder
1 teaspoon onion powder
pinch of sea salt & pepper
1 tablespoon olive oil
vegan butter
1/2 medium white onion, diced
2 teaspoons dried oregano
1 teaspoon dried dill *
1 teaspoon dried thyme
1 cup reduced sodium chicken broth
1 cup sun-dried tomato pieces
1 cup extra creamy almond milk
oat milk
1 cup reduced fat grated parmesan
sea salt & pepper to taste

Instructions:
Step 1
Lightly spray raw chicken breast with oil then season in a bowl.

Step 2
Nonstick skillet
Set a nonstick skillet on medium-high heat. Once hot, spray with oil then add the chicken breast. Sear for 8 – 10 minutes, flipping halfway through. Reduce the heat to medium in the skillet and remove the chicken.

Note: It is ok if the chicken is not fully cooked at the end of 10 minutes. The most important thing is that there are sear marks.

Step 3
Add oil or butter, then add the diced onions. Cook for 2 – 3 minutes until fragrant, or until the onions have turned brown and slightly translucent. Add the seasonings/herbs and the sundried tomatoes.

Step 4
Pour in the chicken broth and bring to a gentle simmer.

Let the liquid reduce to about half, then pour in the almond milk and stir. Then add tablespoons of parmesan, continuously stirring so that it is well mixed.

Step 5
Add the chicken back to the skillet and cover and cook on LOW for 6 – 10 minutes.

Step 6
Remove from the heat to let thicken, season to taste with sea salt & pepper, then garnish and enjoy!

“Bonfire”
5 Rounds: teams of 4
1 Minute Row for Calories
1 Minute Double Unders
1 Minute Burpees
1 Minute Rope Climbs
1 Minute Rest

Meme of the Week:

Tall Jerks
Build to a heavy single

Split Jerk
Build to a heavy single

“Runnin with Sasquatch”
3 Rounds:
400 Meter Run
10 Push Jerk

Box Brief:
Bring A Friend Day is on Thursday!

Bulgarian Split Squats
3 x 10 (each leg)

“Street Sweeper”
21 – 18 – 15 – 12 – 9
Double Kettlebell Front Squats (53s/36s)
Pull-ups

Box Brief:
Upcoming dates to save in your calendar:
12-Week Strength Program starts on 4/29. This will be for back squat, bench press, and deadlift.
Lift Off and BBQ is on July 20th.
Hell Week starts on May 27th and finishes with a BBQ and final hero workout on June 1st.
The next four Comp Classes will be on 5/4, 5/18, 6/15, and 6/29, all starting at 10:30am.
Apollo Games is on October 5th! More info to come.