NEWS

  • FRI WOD Recording
  • MON 1/18: Teens moved to 10:30am

RECIPE OF THE DAY

Amanda
Weston
8:00am Class

SPINACH + BROCCOLI CAPONATA

INGREDIENTS:

  • 1 medium head broccoli separated into florets or broccolini roughly chopped
  • 1 bunch of Swiss chard, chopped
  • 2-3 ribs of celery, chopped
  • 2-3 large handfuls of baby spinach
  • 2-3 cloves grated garlic
  • Zest of one lemon
  • Juice of 1/2 lemon
  • 1 T red wine vinegar
  • 3 T fruity extra virgin olive oil
  • Salt and pepper to taste
  • 1 T capers

DIRECTIONS:

  • In a small bowl, whisk together the garlic, lemon, lemon juice, vinegar, oil, salt, pepper and capers
  • Sauté the vegetables over medium heat with a splash of water, covered for about 5 minutes until al dente and the water is mostly evaporated. Place in a serving bowl and toss with the dressing. It’s ok to let it marinate a bit. Try it with salt and pepper seasoned baked salmon and an extra squeeze of lemon.

WOD

“Open 20.2”

METCON

AMRAP 20
4 Dumbbell Thrusters
6 Toes to Bar
24 Double Unders
Weight: 50/35

MASTERS

AMRAP 20
4 Dumbbell Thrusters
6 Knee Ups
8 Attempts
Weight: 35/20

MOVE

AMRAP 20
4 Dumbbell Thrusters
6 Leg Lifts
32 Single Unders
Weight: 25/15

WOD GUIDANCE & GOALS
Using two dumbbells, do the thrusters unbroken, the toes to bar unbroken, then take a deep breath before doing the double unders unbroken (as long as possible). Stay on the minute or :90 as long as possible. Target 15+ rounds.

Post Reps to Comments.

HOME WOD

AMRAP 20
4 Jumping Thrusters
6 Leg Lifts
24 Jumping Jacks

ENDURANCE

Rest