“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!
“Tabata Bing, Tabata Boom”
4 Rounds (each): 40 Seconds Work, 20 Seconds Rest
Kettlebell Swings (53/36)
Burpees
Double Unders
Rope Climbs
Meme of the Week:
Bench Press
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%
“Swole”
5 Rounds:
10 Push Press (115/80)
:30 L-Sit
Nutrition of the Week:
We have less than 50 days until the new year. If you’ve been following along with these blog posts, you know we’ve been working on building healthy habits and you already have a head start on making 2023 your best year yet. One big part of the holidays that often gets ignored is the added stress-You are responsible for all your regular tasks PLUS holiday stuff and get togethers with family/friends you may not see very often. While this season can be fun, it can also add STRESS. Stress plus treats hanging around ALL over the place can equal trouble. Here’s some ways to beat that stress eating habit:
