“One Shot”
For Time:
500 Meter Row
15 Cleans (135/95)
30 Pull-ups
400 Meter Run
10 Cleans (165/115)
20 Chest to Bar Pull-ups
150 Double Unders
5 Cleans (195/135)
10 Bar Muscle-ups
Box Brief:
Summer programs are here! Starting June 5th, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested.
Question of the Week:
What is your favorite restaurant in town?
Back Squat
5 x 4 @RPE 8.5
“Swing Tabatabata”
8 Rounds Each: 20 seconds work, 10 seconds rest
Strict Press (75/65)
Russian Twist
Burpees Over the bar
Quote of the Week:
“Anyone who has never made a mistake has never tried anything new.”
Albert Einstein
Box Brief:
Summer programs are here! Starting June 5th, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested.
Join us on Saturday at 11am for a free Shoulder Clinic with White Wong PT. Join us a learn how to keep your shoulders healthy, in and out of the gym.
“Buffet”
For Time:
5 Rope Climbs
10 Front Squats (225/155)
200 Meter Farmers Carry (53s/36s)
30 Handstand Push-ups
40 Kettlebell Swings (53/36)
50 Push-ups
600 Meter Row
Recipe of the Week:
You have got to watch this video and try out a wonderful Coconut Fish & Jasmine Rice recipe!
“AnnRAP on the Run”
20 Minute AMRAP:
10 – 20 – 30 – 40 – 50
Sit-ups
Double Unders
300 Meter Run After Each Round
Meme of the Week:
Deadlift
6 x 5 @RPE 8.5
Bench Press
6 x 5 @RPE 8.5
Nutrition of the Week:
Timelines….
SO we obviously all want to lose weight/looked ripped/fill in the blank and we want it RIGHT NOW!! What I have learned over the years coaching nutrition clients is that results are almost always possible-however the TIMELINE in which those results will happen is often much longer than the client wants.
My challenge to you is don’t adjust goals, but do adjust your timeline. Often weight loss will require several fat loss cycles with periods of reversing to maintenance in between, planning your meals and hitting your targets, day in and day out. Building muscle and strength takes many strength cycles, careful attention to reps and weights, as well as fueling that training-again day in and day out. Good things take time.
Set that big goal, but give yourself time to get there in a way that isn’t so restrictive that you quit and restart, negating any progress you could be making. Small changes over time will lead to reaching those big goals.
Let me know if you have any questions-I’m here to help!
“Flow”
5, 3 Minute AMRAPs:
10 Push Jerks (135/95)
15 Toes to Bar
Max Calorie Row
Rest 3-minutes
Question of the Week:
Would you rather have a self cleaning house or kitchen that cooks for you?
Back Squat
6 x 5 @RPE 8.5
“Fracture”
5 Rounds:
9 Power Snatches (75/55)
9 Box Jumps (30/24)
Quote of the Week:
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.”
H. Jackson Brown Jr
Box Brief:
Summer programs are here! Starting June 5th, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested.
“Throwback”
Every 10 Minutes for 30 Minutes:
50/40 Calorie Row
40 Wall Balls (20/14)
30 Pull-ups
Recipe of the Week:
Need a quick recipe that doesn’t require a lot of work? Try out this Sheet Pan Chicken Fajitas recipe!
Ingredients:
3 tri-color bell peppers, seeded and sliced
1 medium yellow or red onion, sliced
1 ¼ lb. boneless chicken breasts, sliced into small strips
2 Tablespoons olive oil
3 cloves garlic, minced
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon fine sea salt
½ teaspoon ground pepper
Juice from one lime, about 2 Tablespoons
¼ cup chopped fresh cilantro, plus more for topping if desired
8 flour or corn tortillas
Optional toppings: Salsa or pico de gallo, sour cream or full fat greek yogurt, Guacamole or avocado, shredded cheese, and hot sauce
Instructions:
STEP 1
Preheat oven to 425°.
STEP 2
Add bell peppers, onion and chicken into a bowl. Toss with oil, garlic and spices.
STEP 3
Spread onto a large baking sheet and bake for 15-20 minutes, tossing at the 10-minute mark. You can bump the heat to broil for the last 2-3 minutes to get a little char on everything if desired. I did 18 minutes total – baked for 15 minutes and then 3 minutes on a high broil (500°F).
STEP 4
Top chicken mixture with fresh cilantro and drizzle on lime juice. Toss to combine.
STEP 5
Serve chicken and veggies in warm tortillas with toppings of choice. I recommend guacamole, salsa, cheese and hot sauce.
