WOD

Strict Press
5×3 @20X1

“Push It”
16 Minute AMRAP:
10 Ring Rows
8 Burpees Over the Bar
6 Shoulder to Overhead (155/105)

Tomorrow’s Forecast:
Deadlift – Step-ups – Double Unders

Question of the Week:
What is your favorite gymnastic movement?

Box Brief:
Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and an open water swim at Boulder Beach. It would be great to have a couple people on paddle boards for safety purposes if you’d like to volunteer. For those who would like to carpool, meet at Apollo at 7:30am. We will still have our normal classes at Apollo if you’d rather workout in the gym. See you there!

In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing!

“4th of July 1776”
4 Rounds: teams of 2
300 Meter Run Together
24 Toes to Bar
24 Box Jumps
24 Goblet Squats (53/36)
24 Hand Release Push-ups
24 Calories Row
24 Kettlebell Swings (53/36)

Tomorrow’s Forecast:
Strict Press – Ring Rows – Burpees

Quote of the Week:
“The older you get, the more fragile you understand life to be. I think that’s good motivation for getting out of bed joyfully each day.”
Julia Roberts

Box Brief:
Happy 4th of July! Today we’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and an open water swim at Boulder Beach. It would be great to have a couple people on paddle boards for safety purposes if you’d like to volunteer. For those who would like to carpool, meet at Apollo at 7:30am. We will still have our normal classes at Apollo if you’d rather workout in the gym. See you there!

In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing!

Push Press + Push Jerk
5 Sets:
2 Push Press + 2 Push Jerk

“Keg Toss”
For Time:
42 Russian Kettlebell Swings (72/53)
21 Push Press (95/65)
30 Russian Kettlebell Swings
15 Push Press
18 Russian Kettlebell Swings
9 Push Press

Recipe of the Week:
Want to try some amazing fish tacos? Try out this recipe at home! Cajun White Fish Tacos With Easy Remoulade.

Ingredients for 6 hearty tacos
1 1/4 lb white fish filets (I used halibut)
1 1/2 tablespoon low sodium The Fit Cook Cajun seasoning (or low sodium cajun seasoning)
spray avocado oil
2 tablespoons (vegan) butter (OPTIONAL)
2 cups pickled cabbage
Quick Remoulade (to further reduce calories, replace with pico de gallo)
5 tablespoons olive oil mayo
1 1/2 tablespoons horseradish (or more/less to taste)
3 tablespoons capers (SUB: sweet relish or finely chopped pickles)
2 tablespoons Dijon
1 tablespoon hot sauce
1 1/2 tablespoon low sodium The Fit Cook Cajun seasoning (or low sodium cajun seasoning)

Instructions:
Step 1
Prepare the pickled cabbage. Place in the fridge to set.

Step 2
Lightly spray white fish with oil then rub low sodium cajun seasoning all over it.

Step 3
Set a carbon steel pan on medium high heat. Once hot, spray with oil then add the white fish. Sear on one side for 4 – 6 minutes, then flip to cook/sear the other side. Once the fish has almost finished cooking, add butter to the pan to melt, then continually baste the fish until it is cooked through. Set aside and flake.

Step 4
In a bowl, mix together the ingredients for the remoulade.

Step 5
Clean the carbon steel pan, then place on the high heat. Once hot, lightly spray with oil then add the corn tortillas to sear and cook fro no more than 1 minute person side. Place the tortillas in a warm, clean kitchen towel to stay warm and malleable.

Step 6
Build the taco – cabbage, fish, remoulade and pico de gallo or guacamole if desired.

“Jungle Book”
4 Rounds: teams of 2
1000 Meter Row
5 Rope Climbs

Tomorrow’s Forecast:
Push Press – Push Jerk – Kettlebell Swings

Box Brief:
Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Meme of the Week:

Snatch + Overhead Squat
7 Sets:
1 Snatch + 1 Overhead Squat

“Kenobi”
15 Minute AMRAP:
400 Meter Run
7 Power Snatches (115/80)
7 Handstand Push-ups

Tomorrow’s Forecast:
Row – Rope Climbs

Recovery of the Week:
Have you stretched this week? Follow along with this video!

“Fire Truck”
7 Minute Ladder:
2 Burpees
2 Shuttle Runs
4 Sit-ups
4 Burpees
4 Shuttle Runs
8 Sit-ups
6 Burpees
6 Shuttle Runs
12 Sit-ups
Etc…..

Rest 5 Minutes

7 Minute Ladder:
Pick up where you left off on the last 7-minute ladder

Tomorrow’s Forecast:
Overhead Squats – Snatch – Run – Handstand Push-ups

Question of the Week:
What is your favorite lift with a barbell?

Box Brief:
Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Pause Back Squats
8×2

“Fractured Fran”
5 Rounds:
9 Thrusters (95/65)
9 Pulls-ups

Tomorrow’s Forecast:
Burpees – Shuttle Runs – Sit-ups

Quote of the Week:
“The key is in not spending time, but in investing it.”
Stephen R. Covey.

Box Brief:
Bring A Friend Day is on Friday! 

Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Romanian Deadlift
5×5

“Vecna”
4 Rounds:
6 Muscle-ups
20 Meter Double KB Front Rack Lunge (53s/36s)
20 Box Jumps (24/20)

Recipe of the Week:
Here is another great meal prep idea. Try out this Italian Turkey Skillet recipe!

Ingredients:
1 package (12 ounces) egg noodles
2 tablespoons canola oil
3/4 cup sliced fresh mushrooms
1 medium onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
2 cups cubed cooked turkey
1 can (14-1/2 ounces) diced tomatoes, drained
1 can (10-3/4 ounces) condensed tomato soup, undiluted
1 tablespoon Italian seasoning
1 tablespoon minced fresh parsley
1/4 teaspoon pepper
1/8 teaspoon salt
1 cup shredded cheddar cheese, optional

Instructions:
Step 1
Cook noodles according to package directions. Meanwhile, in a large skillet, heat oil over medium-high heat. Add mushrooms, onion, celery and green pepper; cook and stir until tender. Stir in turkey, tomatoes, soup and seasonings; heat through.

Step 2
Drain noodles; add to turkey mixture and toss to combine. If desired, sprinkle with cheese and let stand, covered, until cheese is melted.