NEWS

  • FINAL WEEK:
    • It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
  • SEMINAR
    • Dr. Martha Theirl, PT, is hosting a Low Back Pain and Ergonomics seminar TODAY Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. The seminar will also be zoomed for those who are unable to attend in person.

RECIPE OF THE DAY

Lisa
Bellingham
Coach

SHRIMP + SAUSAGE SHEETPAN MEAL

INGREDIENTS:

  • 1 lb raw shrimp
  • 1 lb fully cooked chicken sausage, sliced
  • 1 lb asparagus, cut 3″ pieces
  • 2 shallots, sliced in wedges
  • 1 T olive oil
  • 1 tsp salt
  • 2 tsp old bay seasoning
  • 1 lemon
  • pepper to taste

DIRECTIONS:

  • Heat oven to 400F. In a large bowl toss asparagus and shallots in olive oil and 1/2 tsp salt and spread on baking sheet with sausage. Roast for 10 min.
  • Remove pan from oven, add shrimp, season entire pan with remaining salt, pepper, old bay and lemon. Roast another 6-7. minutes. Enjoy!

WOD

“One on One”

METCON

AMRAP 20
20 Calorie Bike
50 Double Unders

MASTERS

AMRAP 20
15 Calorie Bike
15 Attempts

MOVE

AMRAP 20
15/10 Calorie Bike
75 Single Unders

WOD GUIDANCE & GOALS
Turn your mind off and go! The calorie bike will take anywhere between :60-2:00. When you hop off your legs will feel like a newborn baby deer. Give them a quick shake, take a quick breath and begin your double unders. Try to do consecutive sets of double unders, and target :60 to complete them. Today is a great day to practice dubs since the workout is over in 20 minutes. Target 6 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
400 Meter Run
50 Double Under Timers

ENDURANCE

Today’s workout