NEWS

  • 2024 Winter Reset: Details HERE

RECIPE OF THE DAY

Jeannette
Maynard
5:30 + 9:30a Class

GRANDMA DAISY’S MEATLOAF

INGREDIENTS:

  • 2 lbs beef (80%/20%) 1 or 2 lbs of pork (You can also use the pre mixed meatball/meatloaf)
  • 4-5 egg yolks
  • Handful of parsley
  • 3 Tbsp Chili sauce – (check ingredient list for sugar!)
  • 3 Tbsp Worcestershire sauce – (check ingredient list for sugar!)
  • ¼- ½ cup Bread crumbs – (check ingredient list for sugar!)
  • 1 onion-diced

DIRECTIONS:

  • Mix all the wet ingredients together +onions and parsley
  • Add meat. Salt the meat well. (I like to salt each package of meat, each side, as I
    add it to the wet ingredients)
  • Mix everything together.
  • Sprinkel bread crumbs as you mix.
  • Bake at 375 for 1 to 1:15 hours or until internal temp reaches 160 degrees.

WOD

“Biking Nightmare”

METCON

3 Rounds on the 6 Minute
15-12 – 9
Calorie Bike
21-15-9
KB Goblet Squat

Weight: 53/35

MASTERS

3 Rounds on the 6 Minute
12-9-6
Calorie Bike
21-15-9
KB Goblet Squat

Weight: 35/26

MOVE

3 Rounds on the 6 Minute
9-6-3
Calorie Bike
15-12-9
KB Goblet Squat

Weight: 26/18

WOD GUIDANCE & GOALS
Happy first workout of the New Year! Nothing like kicking off 2024 with a banger of a workout. In a six minute period, complete the biking and squat couplet. Push your pace on the bike, and choose a light weight for the kb squats. That weight will not feel light once you’re on the round of 15 reps. Spend no more than :90 on the 15 cals, :60 on the 12 cals and :30 on the 9 cals. Target 4 minutes per interval

Inspired by Michele Letendre

Post Intervals to Comments.