WOD150703
BSQ 5@65%, 5@75%, 5+@85% Then, AMRAP 14 mins 5 HSN 10 Front Rack Reverse Lunges (total) 15 S20 (75/55#) “Imagination and fiction make up more than three quarters of our real life.” -Simone Weil
Recipe of the Week
White Fish with Macadamia Salsa 1 lb. fish fillet of your choice 1/4 cup macadamia nuts, halved 1 medium tomato, chopped 1 avocado, diced 3 tbsp cilantro, finely chopped 3 tbsp parsley, finely chopped 1 tbsp olive oil What You Shall Do 1. Preheat grill to medium heat 2. Season fish lightly with sea
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WOD 150702
Ring Support :10 on/ :10 off for 2 minutes :20 on/: 20 off for 2 minutes :30 on/ :30 off for 2 minutes Tabata Battle ropes Double unders Toes to Bar 1 Mile run for time “Nobody made a greater mistake than he who did nothing because he could do only a little.” – Edmund
Holiday Hours
Holiday Weekend Hours: Regular schedule Monday – Friday Closed Saturday/Sunday Back to normal schedule Monday, July 6th.
WOD 150701
*Congrats to everyone on their SN PRs and Fran PRs today! Super impressed and proud! Keep it up and stay technical! For total time & Meters: 3rds – 2min rest betw Run 400m 10 Platform Burpees 10 DB HCL *Rest 5mins* 3rds – 2min rest betw 15 RKB Swings (53/35+) 9 KB Push-ups 6 Alternating
WOD 150630
EMOTM 10 1 SN *Build each minute Then, “Fran” 21, 15, 9 Thrusters (95/65) Pull-ups “The only fence against the world is a thorough knowledge of it.” -John Locke
WOD 150629
Push Jerk – 3@60%, 70%, 75%, 80% (% of your 3RM from last Monday) Then, For time 21, 13, 8, 5, 3, 2, 1, 1 Box Jumps (24/20) *1 Rope Climb after each round “Love is life. And if you miss love, you miss life.” -Leo Buscaglia
WOD 150626
*THIS Saturday @11:15am is session #3 of the Gymnastic Seminar – with work on the Muscle-up! Sign up now! 4×7 Floor Press 4×7 1-Arm DB Row *Alternate between the 2 movements Then, For time 12, 9, 6 PCL (185/115) or DL (275/185) – You pick! Box Jump Over (24/20) 1-Legged Squats (R/L =1) “The most
Recipe of the Week
Pulled Pork Stuffed What You Shall Need: 3 lb. pork shoulder or pork butt 2 tsp. fine sea salt 1/4 cup stone ground mustard, divided in half 1 tbsp. raw honey 1/4 tsp cayenne pepper 4 small delicata squash or 2-3 acorn squash 2 tbsp. melted fat or oil of choice sea salt and black
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WOD 150625
Skill – Sliding Reverse Lunges 3x10R/10L KB Windmills 3x10R/10L Then, For time Bridge Run 50 KB Sit-ups (53/35) 40 Goblet Squats (53/35) 30 1-Arm OH KB Lunges (15R arm/15L arm – 53/35) 20 Rolling V-Ups “From my tribe I take nothing, I am the maker of my own fortune.” -Tecumseh
