WOD

“Tag”
20 Minute AMRAP: teams of 2
15/12 Calorie Row
8 Handstand Push-ups
1 Rope Climb

Meme of the Week:

Hang Squat Cleans
Build to a heavy single

“Saruman”
3 Rounds:
10 Burpees Over the Bar
10 Squat Cleans (155/105)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

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?