WOD

“Expand”
4, 5 Minute AMRAPs:
Row for Meters
5- Minute Rest

Nutrition of the Week:
Let’s talk about the idea of letting go of perfection when it comes to your nutrition. It’s tough when you’re in the thick of the holiday season and find yourself saying, it’s ok-I’ll be back on track on Monday. Then Monday rolls around and you think, maybe next Monday. Embrace the idea that we have new opportunities each day, each meal, each snack to make better choices. Let go of the guilt-you can enjoy life and also have goals, sounds sustainable doesn’t it? You can do both. It’s not going to be perfect. So you enjoyed your holiday-AWESOME! I hope you made some good memories, had some laughs, and got some time to relax. Now we are starting a new week full of opportunities to eat well and work out. Let yourself be ok with making ‘pretty good’ choices most of the time.
• Build balanced meals and snacks-each one should include a protein, a fat, and a carb
• Hydrate-bring your water bottle along to events, shopping, etc
• Sleep-try a meditation app, journal before bed, shut off electronics 2 hours before bedtime
• Give yourself a head start by doing some meal prep, or treat yourself to a meal prep service, it’s a busy time of year
• Stock some grab and go snacks in your car/purse/gym bag, you’ll be less likely to hit the drive thru or grab 1,000 desserts if you aren’t hangry

Back Squat
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

“Venom”
12 Minute AMRAP:
12 Kettlebell Swings (53/36)
12 Goblet Squats (53/36)
12 Single-arm Kettlebell Push Press (53/36)

Question of the Week:
What are you looking forward to during Christmas?

“MG”
10 Minute Clock:
1 Mile Run
Max Rope Climbs
3-Minute Rest

6 Minute Clock:
800 Meter Run
Max Box Jumps (24/20)
3-Minute Rest

4 Minute Clock:
400 Meter Run
Max Ring Dips

Quote of the Week:
“Whatever we believe about ourselves and our ability comes true for us.”
Susan L. Taylor

“Turkey WOD”
40 Minute AMRAP: teams of 3
Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope Climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air Squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power Clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts

Box Brief:
We want to wish everyone a very Happy Thanksgiving! We’re very thankful for each and every of you that make up this amazing community. May this day be spent with family and friends. We’ll see you on Monday!

“Earn Dinner”
5, 3 Minute AMRAP’s:
20/16 Calorie Row
20 Shuttle Runs
Max Burpees
Rest 3 Minutes

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Meme of the Week:

Bench Press
5 @ 75% of 1RM
3 @ 85%
1+ @ 95%

“Death By Chest Pump”
Death by Push-ups
Max Double Unders

Question of the Week:
What are you thankful for?

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Back Squat
5 @ 75% of 1 RM
3 @ 85%
1+ @ 95%

“Got Legs?”
10 Minute EMOM:
Even – 6 Back Rack Reverse Lunges (185/125)
Odd – :30 Hollow Hold

Box Brief:
Our Thanksgiving week schedule is as follows:
Wednesday – Last class is at 3:30 pm
Thursday – 8:30 & 9:30am class
Friday – Closed
Saturday – Closed

Quote of the Week:
“I am who I am today because of the choices I made yesterday.”
Eleanor Roosevelt

“Strictly Down the River”
25 Minute AMRAP:
500 Meter Row
3 Rounds of Strict Cindy
1 Round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Recipe of the Week:
We love Orange Chicken, BUT it can be riddled with added sugar. Instead give this No Sugar Added Orange Chicken recipe a shot!

Ingredients:
Chicken
1 3/4 lb chicken breast, cut into 1/2-inch pieces
2 tsp black pepper
Pinch of sea salt
1 cup flour (I used oat)
4 egg whites
2 cups panko
Sauce
1 1/2 cups orange juice
1 1/2 tbsp orange zest
1 tbsp ginger
1/4 grated (no skin) apple, or to taste
1 1/2 tbsp low sodium soy sauce
1 tbsp rice vinegar
1 tbsp red pepper flakes
1 tbsp arrowroot OR cornstarch mixed with 1 tbsp water
Garnish
sesame seeds
green onion

Instructions:
STEP 1
Set oven to 420F/216C or an air-fryer to 410F/210C.

STEP 2
In a bowl, season small chicken pieces with pepper and a pinch of sea salt.

STEP 3
Dip the chicken piece in the flour and shake off any excess. Dip it in the egg white and shake off any excess, then into the panko to cover. Place the chicken on a baking tray and repeat until all ingredients are used. Spray the chicken pieces with a little avocado or grapeseed or coconut oil beforehand to help them get crispy while cooking.

STEP 4
Mix together the ingredients for the sauce – NOT the arrowroot or cornstarch yet – and season to taste until you get it right for YOUR tastebuds.

STEP 5
Set a carbon steel pan on medium heat and add the sauce. When the sauce begins to slowly simmer, immediately add the “slushy” mixture of arrowroot and water to the pan and stir IMMEDIATELY so it doesnt clump. Remove the pan from the heat so the sauce will cool and thicken some.

STEP 6
Fold in the chicken and stir to coat all the pieces.

STEP 7
Garnish and enjoy with your choice of rice/grain or even vegetables!