Strict Press
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%
“Rejects”
3 Rounds:
25 Push-ups
30 Kettlebell Swings (53/36)
35 Sit-ups
40 Double Unders
Question of the Week:
If your wardrobe could only be one color, what would it be?
“Hat Trick”
3, 5 Minute AMRAPs:
500/400 Meter Row
30 Wall Balls (20/14)
15 Pull-ups
5-Minute Rest
Box Brief:
We have a limited afternoon schedule tomorrow. The last class will be 4:45pm.
Quote of the Week:
“The only time you fail is when you fall down and stay down.”
Stephen Richards
Deadlift
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%
“Ramp”
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Push Jerks (135/95)
Box Jumps (24/20)
Recipe of the Week:
This week we have a dish that won’t take a lot of effort but will take a little time. Try out this Slow Cooker Lemon Garlic Chicken.
Ingredients:
5 chicken thighs
salt, to taste
pepper, to taste
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon dried thyme
6 cloves garlic
1 lemon, cut in half
¼ cup water
vegetable, to serve
CHICKEN GRAVY
1 cube chicken stock
1 tablespoon cornflour, with a little water
Instructions:
STEP 1
Place the chicken, salt, pepper, oregano, rosemary, and thyme into the slow cooker and mix together with your hands.
STEP 2
Add the garlic, lemon, and water.
STEP 3
Place the lid on and cook on high for 3 hours.
STEP 4
Remove the chicken, lemon, and garlic, and stir in the chicken stock and cornflour mix.
STEP 5
Stir until you reach your desired consistency for chicken gravy.
STEP 6
Pour the gravy over the chicken and serve with vegetables.
Enjoy!
“Burgers & Fries”
5 Rounds:
:30 Burpees
:30 Rest
:30 Russian Twist (36/24)
:30 Rest
:30 Rope Climbs
:30 Rest
Meme of the Week:
“Sake Bomb”
20 Minute EMOM:
Minute 1 – 1 Snatch
Minute 2 – 200 Meter Run
Nutrition of the Week:
Gearing up for a healthy new year!
We made it to the second week of January! How are the New Year’s resolutions going? Often times, when making resolutions, they include eating healthier or eliminating alcohol. When approaching a new way of eating, I find that clients have the most success when they think about ADDING good things into their diets vs CUTTING OUT bad things.
For example, if you want to eat more veggies, find easy ways to add them into things you are already eating. You can get a bag of spinach and add a handful into your eggs in the morning, salads, sandwiches/wraps, and underneath your portion of protein. You can also add veggies into a smoothie.
Fruit is a great healthy addition. I like apples and bananas because they are portable, don’t require any additional prep and stay good longer than lots of other fruits. They are easy to grab and throw in your bag or your car.
If your resolution is to limit or avoid alcohol, think of something you can use to replace that ‘special’ drink you were having-try an herbal tea, a mocktail, or flavored water. Using fruit juices and carbonated waters, you can get pretty creative and still be able to relax with a fun beverage that is better for your health and athletic performance.
Whatever your resolution, know that you have a supportive community behind you! Cheers to a happy and healthy 2023!
Strict Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%
“Under the Bridge”
5 Rounds:
10 Front Squats (155/105)
15 Ring Dips
50 Double Unders
Question of the Week:
What do you want to be able to do when your 80?
“Open WOD 18.1”
20 Minute AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks (50/35)
14/12 Calorie Row
Quote of the Week:
“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.”
Paulo Coelho
Box Brief:
The New Year Program is still going on! Which means you still have the opportunity to earn free membership. Ask our coaches!
“Snowball”
12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deficit Push-ups (45s/25s)
Ring Rows
Wall Balls (20/14)
Shuttle Runs
Recipe of the Week:
Here is a fun way to approach another boring chicken dinner. Try out this Air Fryer Parmesan Chicken with Broccoli recipe.
Ingredients:
1/3 cup panko
1/4 cup finely grated Parmesan
4 teaspoons olive oil
1/2 teaspoon dried oregano
Kosher salt and freshly ground black pepper
2 small boneless, skinless chicken breasts (about 6 ounces each)
1 1/2 tablespoons plus 1/4 teaspoon Dijon mustard
2 cups small broccoli florets (about 5 ounces)
1/4 cup low-fat plain yogurt
Finely grated zest and juice of 1/2 lemon
Instructions:
STEP 1
Stir together the panko, Parmesan, 2 teaspoons of the olive oil, the oregano, pinch of salt and a couple grinds of pepper in a shallow bowl or small baking dish until thoroughly combined. Pat the chicken dry between a couple paper towels, then sprinkle lightly with salt and pepper. Brush both sides of the chicken with 1 1/2 tablespoons of the Dijon, then press into the panko-Parmesan mixture, making sure both sides are evenly coated.
STEP 2
Toss the broccoli, remaining 2 teaspoons of the olive oil, a good pinch of salt and several grinds of pepper in a medium bowl until evenly coated.
STEP 3
Preheat a 3.5-quart air fryer to 375 degrees F. Add the chicken to the air-fryer basket and cook until it’s starting to brown and crisp on the top, about 6 minutes. Flip the chicken over with tongs and position in the center of the basket, then scatter the broccoli around the perimeter. Continue air-frying until the chicken is crisp all over and an instant-read thermometer inserted in the middle registers 160 degrees F, and the broccoli is tender and charred, about 8 minutes more.
STEP 4
Meanwhile, stir together the yogurt, lemon zest and juice, remaining 1/4 teaspoon Dijon, a pinch of salt and several grinds of pepper in a small bowl. Serve alongside the chicken and broccoli for dipping.
