There will only be class in the morning on Wednesday at 530am & 630am. Afterward, the gym will be closed for the rest of Wednesday and Thursday for the MOVE into our new building! If you are in need of a little bit of exercise and can’t come early for class, come later for our MOVING WOD!!
Kettlebell Swings – 16kg/24kg
KB Push Press – 16kg/24kg
FUNDIE: 50 Knees-2-Elbows for Time!
21-15-9 reps of:
FUNDIE: 100 Sumo Deadlifts for time! 95lbs/135lbs
NOT FOR TIME!
1-2-3-4-5-6-7-8-9-10 rep/sets of the combo: 95lbs/135lbs
Hanging Power Clean
Push Jerk (Split is allowed)
FUNDIE: 2 min Row for MAX Calories!
FOR TIME! 50-40-30-20-10 reps of:
Box Jumps – 20″/24″
FUNDIE: Hanging Power Cleans 1-2-3-4-5-6-7-8-9-10 rep/sets – 65lbs/95lbs
5min CAP, ea. set is followed by 2 Burpees
1/24……..20min AMRAP of:
10 Wall Ball Shots – 14lbs/20lbs
15 Deadlifts – 95lbs/185lbs
200m Run (substitute avail. if icy)
FUNDIE: TABATA RENEGADE ROWS – 16kg/24kg (substitute with 35lbs/55lbs Dumbbells)
21-15-9 reps of:
FRONT LUNGES – 85lbs/115lbs
PUSH PRESS – 85lbs/115lbs
FUNDIE: DUMBBELL SNATCHES 5-5-5-5-5
Pull ups (strict) – 2min AMRAP
Sumo Deadlift High Pulls (65lbs/95lbs) – 4min AMRAP
Knees-2-Elbows – 8min AMRAP
* rest 1 minute before starting the next AMRAP!
FUNDIE: TABATA Push ups
So I froze a bunch of turkey leftover from the holidays and put it in a crock pot with some sauce I’d made and it turned out great for a Mexican feast. This is a picture of our feast, which is self explanatory. Seasoned a couple pork steaks too with salt and pepper and oregano, and fried them in a cast iron skillet with some oil and the brown yummyness that stuck on the pan made the entire dish taste good. I took the steaks out and added a little water to loosen the brown stuff up, shredded the pork and added it all to the leftover turkey, added chili powder, cumin, and garlic powder and warmed it up but not too much so as to not dry out the turkey. The vegetables are brushed with oil and broiled; the shrimp is just frozen bagged shrimped, thawed and deshelled, wrapped in bacon and broiled on low. I also made some tomatillo sauce is tomatillos I broiled to brown along with garlic cloves and a couple jalepenos, and then blended with some salt. I made some black beans with goat cheese and tortillas for the rest of my peeps, and it was delicious.
EAT LIKE YOU MEAN IT.
NOT FOR TIME:
Front Squats 10-9-8-7-6-5-4-3-2-1….
FUNDIE: 100 Windshield Wipers for Time!