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

Lauren
Wayland
8:30am Class

SHRIMP SCAMPI

INGREDIENTS:

  • 2 lbs jumbo shrimp
  • 3 cloves garlic, minced
  • 2 tsp salt
  • 1 tsp dry mustard
  • 1/4 cup parsley, minced
  • juice from a lemon
  • 1/2 cup olive oil

DIRECTIONS:

  • Shell and devein shrimp leaving tails on. Cut shrimp almost in half length wise (butterfly them) and place them in a bowl
  • Combine remaining ingredients and pour over shrimp. Cover and marinade for 2 hours
  • Place shrimp in a shallow pan and spoon marinade over shrimp. Broil four inches from heat at 500F
  • Turn half way through cooking 6-8 minutes or until pink

WOD

“Progressions”

METCON

AMRAP 15
15 Calorie Bike
30 Toes to Bar
60 Double Unders

MASTERS

AMRAP 15
12 Calorie Bike
24 Knee Ups
20 Attempts

MOVE

AMRAP 15
9 Calorie Bike
18 V-Ups
60 Single Unders

WOD GUIDANCE & GOALS
AMRAPs are a great opportunity to work on a skill, use heavier weight, and/or do ALL the volume! For today’s workout, you could challenge yourself by doing all 15 calories (:90 max) on the bike. You could do toes to bar (maybe scale the volume) rather than defaulting to pike up or knee ups. And for certain, today is a great opportunity to PRACTICE double unders! Sixty dubs will typically take :60, so give yourself the same amount of time to do attempts or as many doubles as you can. Target 3-4 rounds.

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