WOD

Back Rack Reverse Lunges
4 x 10

“Ten to Win”
10 Minute AMRAP:
6 Chest to Bar Pull-ups
10 Push-ups
14 Air Squats

Recipe of the Week:
You want a dinner that is healthy for you heart? Try out this Lemon and Garlic Baked Salmon recipe!

Ingredients:
2 cloves garlic ; minced
6 tablespoons Light Olive Oil
1 teaspoon dried basil
1 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon fresh lemon juice
1 tablespoon fresh parsley; chopped
2 6-ounce salmon filets

Instructions:
STEP 1
In a medium glass bowl, prepare the marinade by mixing garlic, olive oil, basil, salt, pepper, lemon juice, and parsley.

STEP 2
Add salmon fillets to a medium glass baking dish and cover with the marinade. Marinade in the refrigerator for about 1 hour, turning occasionally.

STEP 3
Preheat the oven to 375 degrees. Bake the salmon for 15-20 minutes, until the salmon is almost completely cooked through at the thickest part, and flakes with a fork. The cooking time will vary based on the thickness of your salmon. If your side is thinner (around 1-inch thick) check several minutes early to ensure your salmon does not overcook. If your piece is very thick (1 ½ inches or more), it may need longer.

STEP 4
Serve with your choice of veggies and enjoy!

“Henny”
6 Rounds:
200 Meter Easy Jog
400 Meter Fast Run
100 Meter Walk

Meme of the Week:

24 Minute EMOM:
Minute 1 – 5 Bench Press
Minute 2 – 5-8 Strict Toes to Bar
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest

Nutrition of the Week:
At this point, you have probably decided whether to go for a quick fat loss cycle or to stay in maintenance until after the holidays-if not, now is the time to decide! Whether you are going to go for fat loss or stay at maintenance-I encourage you to PRE PLAN your week of food. Preplanning is super important when it comes to staying in control of your nutrition either at a deficit, maintenance, or at a surplus. Sometimes, when we wing it, we can find ourselves way outside of where we want to be. This preplanning can look like making a list of dinners for the week and planning out what you’ll grab for lunch and breakfast each day. It can be as general or as specific as you like. If you are tracking macros, it’s best to pre plan your meals ahead of time in your macro tracker of choice. Make sure you have the food and snacks on hand and ready to go. The time to decide what to eat is not when you are starving and tired. Plan it out while you can make good decisions and then execute throughout the week! You’ve got this!

“Hallo-Wod”
6 Minute AMRAP: teams of 2
10 Snatches (115/80)
31 Air Squats

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Shoulder to Overhead (155/105)
31 Goblet Squats

3-Minute Rest

6 Minute AMRAP: teams of 2
10 Cleans (185/125)
31 Wall Balls

Box Brief:
We have a reduced schedule for Halloween. Our last class will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.

Question of the Week:
What is the best costume you’ve ever had for Halloween?

“Sit, Climb, Run”
50 – 40 – 30 – 20 – 10
Sit-ups
1 – 2 – 3 – 4 – 5
Rope Climbs
400 Meter Run After Each Set

Quote of the Week:
“No matter how slow you go, you are still lapping everybody on the couch.”
Unknown

Box Brief:
We have a reduced schedule for Halloween next Tuesday. Our last class will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.

“ESPN”
30 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 4 Box Jump Overs (30/24) + 15 Meter Sled Drag
Minute 3 – 6 Bar Muscle-ups

Recipe of the Week:
We can’t wait for you to try this recipe! Try out this Coconut Curry Chicken & Sweet Potato recipe!

Ingredients:
1 ½ pounds boneless skinless chicken breasts (You can use chicken thighs)
1 tablespoon ground turmeric
1 tablespoon ground ginger
3 tablespoons sesame oil (You can also use olive oil)
2 medium shallots, chopped
2 cloves garlic minced or grated
1-inch fresh ginger peeled and grated
¼-1 teaspoon cayenne pepper
½ cup fresh cilantro
1 medium sweet potato, peeled and cut into 1-inch chunks (thicker is better)
1-2 cups low sodium chicken broth
2 cups canned coconut milk
2 tablespoons fish sauce
2 cups fresh baby spinach
2 cups cooked rice
2 limes, juiced
Kosher salt, to taste
Chili oil (optional, to taste)
Naan (optional)

Instructions:
STEP 1
Toss the chicken with turmeric, ginger, and 1 tablespoon of oil. Let sit for 5 minutes.

STEP 2
Heat 2 tablespoons of oil in a large Dutch oven or pot over medium-high heat. Add the chicken and sear on both sides until browned, about 2 minutes. Add the shallots, garlic, ginger, cayenne, and cilantro, cook for 3 minutes, then toss in the sweet potato.

STEP 3
Reduce the heat to low. Add 1 cup broth, coconut milk, and fish sauce. Partially cover and simmer for 20-30 minutes, or until the chicken is cooked through. If the sauce is too thick, add additional broth. Stir in the spinach and lime juice. Salt to taste.

STEP 4
Serve the chicken and sauce over rice. Top with cilantro and enjoy! (Want more carbs? Try it with some Naan bread!)

5 Rounds Not for Time:
10 Dumbbell Bench Press
10 Dumbbell Single Arm Bent Over Row (each side)
10-20 GHD Sit-ups

Box Brief:
Bring A Friend Day is Thursday!

We welcome back White Wong PT during this Thursday’s evening classes for free 15 minute injury screen sessions. Check them out either before or after class for some FREE PT work.

“Skyward”
10 Rounds:
30 Double Unders
15/12 Calorie Row
1 Snatch (heavy)

Question of the Week:
Would you rather have telekinesis (the ability to move things with your mind) or telepathy (the ability to read minds)?

Box Brief:
Bring A Friend Day is Thursday!

We have a reduced schedule for Halloween next Tuesday. Our last class will be at 3:30pm so we can all enjoy Trick or Treating with kiddos.

We welcome back White Wong PT during this Thursday’s evening classes for free 15 minute injury screen sessions. Check them out either before or after class for some FREE PT work.