WOD

“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.

“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!