NEWS

WELLNESS CHALLENGE:

  • Started YESTERDAY! But it’s not too late to join!
  • Details HERE 
  • This week’s bonus points: If you avoid sugar/alcohol for the day you get an extra 2 points!

RECIPE OF THE DAY

Pancho
Waltham
8:00am Class

LENTIL SOUP

INGREDIENTS:

  • 1/4 cup olive oil
  • 1 medium yellow onion chopped
  • 2 carrots chopped
  • 4 garlic cloves minced
  • 2 tsp cumin
  • 1 tsp curry
  • 1/2 tsp thyme
  • 28oz can diced tomatoes
  • 1 cup lentil rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 1 tsp  salt
  • pinch of red pepper flakes
  • 1 cup chopped kale
  • 1 T lemon juice

DIRECTIONS:

  • Warm olive oil in dutch oven on medium heat. Once simmering add the onion and carrot and cook until onion is translucent, about 5 min. Add the garlic, cumin, curry and thyme. Cook for :30. Add diced tomatoes and cook for 2 minutes.
  • Add lentils, broth, water, 1 tsp salt and pinch of red pepper. Bring to a boil and partially cover. Reduce heat to a simmer. Cook for 25-30 min.
  • Transfer 2 cups of the soup to a blender and puree. Add back to pot and add chopped greens. Cook another 5 minutes. Remove from heat and add lemon juice.

WOD

“Back Squat + Deadlift”

METCON

STRENGTH
Back Squat 3×10
Deadlift 3×10

MASTERS

STRENGTH
Back Squat 3×10
Deadlift 3×10

MOVE

STRENGTH
Back Squat 3×10
Deadlift 3×10

WOD GUIDANCE & GOALS
For both lifts, coaches will help you build to 75% of your 1 rep max (or 75% of your effort for the day). Stay at 75% for all 3 sets of 10 reps. At rep number 6, the load should feel difficult without your form breaking down.

Post Weights to Comments.

HOME WOD

Tabata
Squat + Lunge
*full tabata for each movement

ENDURANCE

Rest