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  • Week of Monday, June 30th, 2025

    Week of Monday, June 30th, 2025 Monday, 6/30/25 Warmup: a. 3 rounds 5 crawl outs with a push-up 10 scap pulls 10 wall facing squats 10/10 hovering tabletop glute extensions A1) Back squats - 3 x 15 A2) Pull-ups - 3 x max reps B) 4 rounds for time: 15 box jumps (24 / 20) 15 v-ups Tuesday 7/1/25 Warm-up: 3 rounds 50 single unders 30 second plank 15 band tricep extensions A1) Ring dip hold - 3 x 20 sec A2) Single arm kb floor press - 3 x 8, each side B) 3 rounds for time: 6 turkish get ups 12 ring dips 60 Double unders Wednesday 7/2/25 Warmup : 3 rounds 10 good mornings ....

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  • Colorful Couscous Salad

    Colorful Couscous Salad

    Couscous becomes a salad when mixed with colorful vegetables and tossed in a lemon thyme vinaigrette. Prep Time:15 minutes Ingredients 2 cups cooked couscous ½ cup frozen corn, thawed 1 cup cherry tomatoes, halved 1 cup zucchini, diced (about 1 small zucchini) 1 cup orange bell pepper, diced (about 1 small bell pepper) ¼ cup (50 milliliters) extra-virgin olive oil 2 tablespoons (25 milliliters) fresh squeezed lemon juice (about 1 small lemon) 1 tablespoon fresh thyme leaves ¼ teaspoon salt ⅛ teaspoon freshly ground black pepper Directions In a large bowl, add cooked couscous, corn, tomatoes, zucchini and bell pepper and stir until combined. Set aside. In a ....

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  • Week of Monday, June 23rd, 2025

    Week of Monday, June 23rd, 2025 Monday, 6/23/25 Warmup: a. 3 rounds 5 crawl outs with a push-up 10 scap pulls 10 wall facing squats 20 second frog pose A1) Back squats - 3 x 12 A2) Pull-ups - 3 x max reps B) 4 rounds for time: 20 dumbbell thrusters (35 / 25) 20 anchored leg raises (hold dumbbells above head lying on back) Tuesday 6/17/25 Warmup : 1 rounds 2 length high knees 2 length butt kicks 2 lengths lunges 1 length broad jumps 1 length bear crawl 2 length bottoms up carry 20 band pull aparts A) Bench press - 5 x 3 Heaviest possible B) 3 rounds for time: 500 m row 30 ....

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  • Warm Tuscan Pasta Salad

    Warm Tuscan Pasta Salad

    For a simple side dish, whole-grain pasta, canned artichoke hearts, sun-dried tomatoes and vinaigrette are served warm over fresh arugula and topped with toasted hazelnuts. Prep Time:10 minutes Cooking Time:10 minutes Ingredients 3 cups dry whole-grain spiral noodles 1 clove garlic, chopped 3 tablespoons (45 milliliters) extra-virgin olive oil 1 tablespoon (15 milliliters) balsamic vinegar ½ teaspoon salt ½ teaspoon black pepper ½ cup canned artichoke hearts in water, drained and halved ½ cup rehydrated sun-dried tomatoes, chopped 1 cup arugula leaves, washed and dried ½ cup hazelnuts, chopped and lightly toasted Directions Cook pasta ....

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  • Week of Monday, June 16th, 2025

    Week of Monday, June 16th, 2025 Monday, 6/16/25 Warmup: a. 3 rounds 5 crawl outs with a push-up 10 scap pulls 10 wall facing squats 20 second pigeon pose A1) Back squats - 3 x 10 A2) Pull-ups - 3 x max reps B) 4 rounds for time: 25 wall balls 25 hanging knee raises Tuesday 6/17/25 Warmup : 1 rounds 2 length high knees 2 length butt kicks 2 lengths lunges 1 length broad jumps 1 length bear crawl 2 length bottoms up carry 20 band pull aparts A1) Bench press - 4 x 4, Tempo 3:1:1 heavier than last week A2) Chin-ups - 4 x 4, Tempo 3:1:1 B) For time: 3 k row Wednesday ....

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  • Vietnamese-Style Turkey Meatballs with Yogurt Sauce

    Vietnamese-Style Turkey Meatballs with Yogurt Sauce

    This protein-packed dish has a few modern twists and features a commonly utilized Vietnamese ingredient: lemongrass. Ingredients Meatballs 1 pound ground white meat turkey (93% lean, 7% fat) 1 lemon, juice and zest (or 1 tablespoon chopped lemongrass) 2 green onions, sliced 1 teaspoon chopped cilantro ½ teaspoon turmeric 1 garlic clove, minced ½ teaspoon ground ginger Salt to taste (optional) Yogurt Sauce 1 (5.3 ounces) container plain Greek yogurt ¼ teaspoon turmeric 2 green onions, sliced 1 teaspoon chopped cilantro Directions Preheat oven to 425°F. In a medium-sized bowl, thoroughly mix together the ground turkey, lemon juice and zest (or ....

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  • Week of Monday, June 9th, 2025

    Week of Monday, June 9th, 2025 Monday, 6/9/25 Warmup: a. 3 rounds 5 crawl outs with a push-up 10 scap pulls 15 wall facing squats 20 high knees A1) Back squats - 3 x 8 A2) Pull-ups - 3 x max set B) 3 rounds for time: 15 wall balls 12 box jumps 9 toes to bars 6 burpees 3 wall walks Tuesday 6/10/25 Warmup : 1 rounds 2 length high knees 2 length butt kicks 2 lengths lunges 1 length broad jumps 1 length bear crawl 2 length bottoms up carry 20 band pull aparts A1) Bench press - 4 x 6, Tempo 3:1:1 heavier than last week A2) Chin-ups - 4 x 4, Tempo 3:1:1 B) 3 rounds for ....

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  • Southwestern-style Breakfast Casserole

    Southwestern-style Breakfast Casserole

    This is a great make ahead recipe to have a ready to eat breakfast for the week! Ingredients Non-stick cooking spray 6 slices hearty whole-grain bread, cut into cubes 1 10-ounce package frozen chopped spinach, thawed and liquid squeezed out 1 7-ounce jar roasted red peppers, drained and chopped, or 1 red bell pepper, roasted and chopped 1½ cups (6 ounces) Mexican/taco flavored cheese or sharp cheddar cheese 3 cups non-fat milk 1 carton (8 ounces) egg substitute 1 teaspoon garlic powder 1 teaspoon cumin ½ teaspoon black pepper ½ teaspoon salt Directions Layer the bread in a 9 x 13-inch baking dish coated with the non-stick cooking spray. Sprinkle evenly with ....

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  • Week of Monday, June 2nd, 2025

    Monday, 6/2/25 Warmup: a. 2 rounds 10 cat / cows 10 pass throughs 10 good mornings 200 m row b. Tempo overhead squats - 2 sets of 10 reps - 3:1:1 tempo A) 3 rounds 10 external rotations each side 10 internal rotations each side 15 stationary A-skips each side B) “Nancy” : 5 rounds for time : 400 m run 15 overhead squats Tuesday 6/3/25 Warmup : 1 rounds 2 length high knees 2 length butt kicks 2 lengths lunges 1 length broad jumps 1 length bear crawl 2 length bottoms up carry 20 band pull aparts A1) Bench press - 4 x 8, Tempo 3:1:1 A2) Chin-ups - 4 x 4, Tempo 3:1:1 ....

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  • Jicama Salad

    Jicama Salad

    Ingredients 1 tablespoon extra-virgin olive oil ½ cup lime juice 3 tablespoons granulated sugar ¼ to ½ teaspoon cayenne pepper ½ teaspoon salt 1 medium-size jicama, peeled 1 medium-size red bell pepper, minced ½ cup minced fresh parsley Directions Combine the oil, lime juice, sugar, cayenne, and salt in a large bowl; stir. Set aside. Chop the jicama and add to the juice mixture (this will prevent browning). Add the pepper and parsley; stir well. Let stand at room temperature for 30 minutes before serving. Alternatively, make a day ahead and store, covered tightly, in the refrigerator. Variation: Peel the jicama and cut into 2-inch-long thin ....

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