NEWS

SUNDAY

  • TWO CLASSES!! 8a and 9:15a

RECIPE OF THE DAY

Sharon
Framingham
8:00am Class

ASPARAGUS CAULIFLOWER RISOTTO

INGREDIENTS:

  • 1/2 cup ghee or butter
  • 1/2 onion, chopped finely
  • 1 clove garlic, minced
  • 1 head cauliflower, grated
  • 1 cup asparagus, 1″ pieces
  • 1/2 cup heavy cream
  • 1 cup grated parm
  • 1/2 tsp salt
  • 1/2 tsp pepper

DIRECTIONS:

  • Melt ghee/butter in a skillet, add garlic and onion for 3 minutes. Stir in cauliflower, cook for 3 minutes, then add asparagus, cook for 3 minutes.
  • Stir in heavy cream, parm, salt and pepper. Cook 5-7 min.

WOD

“Slayer”

METCON

With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Strict Pull Ups

Weight: 185/135

MASTERS

With a Partner
2 Rounds
1 Mile Run
50 Burpees
30 Clean+Jerks
10 Banded Pull Ups

Weight: 135/95

MOVE

With a Partner
2 Rounds
800 Mile Run
40 Burpees
20 Clean+Jerks
10 Ring Rows/Bent Over Rows

Weight: 95/65

WOD GUIDANCE & GOALS
You and your partner will alternate doing 400 meter runs until you’ve accumulated 1 mile as a team (2 x 400m each). Then, partition the burpees however you’d like (sets of 5 or fast singles). You must complete all the burpees before moving to the clean and jerks. The clean and jerks do sets of 3-5, and then the strict pull ups alternate 1-2 reps at a time. Move fast on the transitions between you and your partner. And move quickly when it’s your turn since there’s a built in rest while your partner is working. Target 30 minutes

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HOME WOD

1 Mile Run
50 Burpees
30 Mt. Climbers
10 Sit to Stands

ENDURANCE

Rest