WOD

Dumbbell Bench Press
3 Sets:
6-8 @ RPE 7/10
3 Sets:
10-15 Banded Tricep Push Downs

“What a Cluster”
For Time: 15 Minute Time Cap
10 Clusters (95/65)
10 Bar Facing Burpees
8 Clusters (115/85)
8 Bar Facing Burpees
6 Clusters (135/95)
6 Bar Facing Burpees
4 Clusters (155/105)
4 Bar Facing Burpees
2 Clusters (175/125)
2 Bar Facing Burpees

Question of the Week:
What’s your favorite Thanksgiving tradition?

Box Brief:
We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday – 9:00am class
Friday – Closed
Saturday – 8:30 and 9:30am classes

Back Squat
4 x 1 @ 50X1 at 82%

“Compromise”
3 Rounds:
50 Foot Dumbbell Overhead Walking Lunge (50/35) (25 Feet each arm)
12 Chest to Bar Pull-ups
-then-
3 Rounds:
10 Sumo Deadlift High Pulls (95/65)
12 Ring Rows

Quote of the Week:
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
Earl Nightingale

We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday – Only 8:30 and 9:30am classes
Friday – Closed
Saturday – 8:30 and 9:30am classes

Push Press
6 x 2 @ 75-80%

“And Then”
10 – 8 – 6 – 4 – 2
Clean & Jerk (135/95)
Toes to Bar
-then-
20/18 Calorie Row
-then-
5 – 4 – 3 – 2 – 1
Clean & Jerk (155/105)
Strict Pull-ups
-then-
10/8 Calorie Row

Recipe of the Week:
Want some hearty for dinner next week? Time to make this White Bean Chicken Chili recipe!

Ingredients:
1 whole Onion chopped
2-3 cloves garlic, minced
1 14.5 oz can reduced sodium chicken broth
1 jar salsa verde
1 14.5 oz can reduced sodium diced tomatoes
1 4.5 oz can diced green chilies
1.5 tsp chili powder
1/2 tsp dried oregano
1 tsp ground cumin
1/2 tsp salt
2 15 oz can corn kernels, drain and rinsed
2 15 oz can white beans, cannellini, drain and rinse
4 large (approx 2-2.5 pounds) organic chicken breasts
Making the Roux
3 tbsp butter
3 tbsp almond flour
1/2 cup reduced fat milk
4 oz Heavy whipping cream
1 tsp chicken bouilon
1 tsp black pepper
7 oz plain Greek yogurt 1 small container

Instructions:
STEP 1
Place the 4 raw chicken breasts in the bottom of the crockpot, cover with all of the spices on top, then throw in the rest of the ingredients before the cream base roux.

STEP 2
Cook on low 6-8 hours. One hour before serving, melt the butter in a saucepan over medium heat, slowly whisk in the flour and allow it to bubble and brown a little. Approx 3-5 minutes. Next, whisk in milk, cream, chicken bullion, yogurt and black pepper. Simmer another 4-5 minutes.

STEP 3
Pour roux mixture into crockpot. Shred the chicken with two forks and allow the sauce to thicken while cooking on low for another hour. It may be easier to remove the chicken and shred over a pan or plate and then place back in crockpot.

STEP 4
Additional toppings not listed could be: cilantro, cheese, hot sauce or tortilla strips! (Nutrition facts not included for toppings)

Back Squat
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%+

3 Sets Not for Time:
12 Kettlebell/Dumbbell Death March Steps
100 Foot Front Rack Carry
12 Kettlebell/Dumbbell Suitcase Reverse Lunges (one weight 6 steps each side)
100 Foot Farmer Carry
12 Kettlebell/Dumbbell Pull Throughs in Tall Plank

Meme of the Week:

“Jeff Gordon”
24 Minute EMOM:
Minute 1 – 150 Meter Run
Minute 2 – 5 Deadlifts + Box Jumps (24/20)
Minute 3 – 10 Ring Dips

Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is at the front desk. $20 paid to Ricky.

Snatch + Hang Snatch + Overhead Squat
Build to heavy complex

“Rowdy”
7 Rounds:
14/12 Calorie Row
7 Hang Power Snatch (75/55)

Question of the Week:
What’s your favorite way to express your fitness outside of the gym?

Every 2:00 for 8 Sets:
Power Clean
Set 1 – 4 @ 50-55%
Set 2 – 3 @ 60-65%
Set 3 – 2 @ 70-75%
Set 4-8 – 1 @ 80%+

“Maximum Destruction”
11 Minute AMRAP:
1000 Meter Run
50 Wall Balls (20/14)
Max Hang Power Cleans @ 80% of today’s heavy

Quote of the Week:
“I don’t run to add days to my life, I run to add life to my days.”
Ronald Rook

Box Brief:
Weightlifting clinic is this Saturday at 11am. Sign up sheet is at the front desk.

Floor Seated Dumbbell Press
4 x 10

“Armistice Day”
11 Minute AMRAP:
11 Hand Release Push-ups
19 Calorie Row
19 Thrusters (45/35)

Recipe of the Week:
Let’s mix up breakfast! Try out this Sweet Potato Hash Egg Muffin recipe!

Ingredients:
1 sweet potato small
2 eggs
1/2 tsp. olive oil
2 egg whites
2 slices turkey bacon chopped
1/2 red bell pepper chopped
1/4 yellow onion chopped
seasonings (to taste) salt, pepper, garlic

Instructions:
STEP 1
Preheat oven to 350F.

STEP 2
Use a grater to shred sweet potato.

STEP 3
Combine shredded sweet potato, olive oil, & seasonings.

STEP 4
Spoon into sprayed muffin tin filling 6 muffin tins & bake for 30 mins.

STEP 5
Combine eggs, turkey bacon, peppers, onion, & season.

STEP 6
Pour egg mixture into baked sweet potato and continue to bake for 15-20 mins until eggs are cooked.