NEWS

  • MLK DAY: Monday 1/15 we will have an abbreviated schedule. Please rsvp via Xplore before arriving to class!
    • 6:30a, 8:30a and 5:30p classes ONLY

RECIPE OF THE DAY

Ashley
Wayland
8:30am Class

ROASTED CABBAGE W/CHIVE-MUSTARD VINAIGRETTE

INGREDIENTS:

  • 1/2 medium cabbage, outer leaves removed
  • 3T olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tsp dijon mustard
  • 2 tsp white balsamic
  • 1 tsp lemon juice
  • 3T minced chives

DIRECTIONS:

  • Preheat oven to 450 degrees. Coat baking sheet with cooking spray
  • Cut cabbage into quarters and cut out any thick core, leaving wedges in tact as much as possible
  • Drizzle cut side with 1T olive oil and sprinkle with 1/4 tsp salt and pepper. Place cut side down on the baking sheet and roast for 12 minutes. Carefully flip and roast another 8 minutes until brown on both sides
  • Prepare the vinaigrette: combine mustard, vinegar, lemon juice, remaining salt and pepper in a bowl. Add chives and oil and stir until well combined
  • Transfer cabbage to serving dish, and drizzle with vinaigrette while hot

WOD

METCON

STRENGTH
Back Squat
5-3-3-2, building
 
FOR REPS
Tabata
Sit Ups

WOD GUIDANCE & GOALS

HEAVY DAY!! And we mean HEAVY today. Between sets it should take you  :90-2:00 to recover. We suggest you sit down between sets to maximize your recovery. Woo hoo! Coaches will help you build to 8.0/10 effort, and then building by 0.5 effort every set. Focus on keeping an upright torso, and leading with your chest from the bottom. Record your heaviest weight.
 
As a cash out we’ll do tabata sit ups! Do as many reps as possible in :20, then take a :10 rest, repeat 8 times. Try to maintain the same number of reps from round to round. Your lowest number will be your score. Try to maintain between 12-15 reps. 

Post Weight + Reps to Comments. Compare Scores HERE.