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

Sara B
Sudbury
8:30am Class

BROILED HONEY/HOT SAUCE SALMON

INGREDIENTS:

  • 4 salmon filets
  • 1/4 cup hot sauce of your liking
  • 1/4 coconut aminos, or soy sauce
  • 2T honey
  • 1/2 tsp ground ginger
  • 1/8 tsp garlic powder
  • 1/8 tsp ground pepper
  • SERVE WITH: rice, sliced green onion and sesame seeds

DIRECTIONS:

  • Wish together all ingredients except for the filets. Place the salmon in an air tight container, pour marinade over top, leaving out 2T. Cover and let the salmon marinade for 30 min to 4 hours
  • Set oven to high broil. Add salmon filets to a parchment-lined pan. Broil salmon for 8 minutes, serve over rice

WOD

“Worldstar Money”

METCON

2000 Meter Run
30 Hang Squat Cleans
20 Strict Pull Ups
*partition anyway, anyhow

Weight: 225/155

MASTERS

1600 Meter Run
30 Hang Squat Cleans
20 Banded Strict Pull Ups
*partition anyway, anyhow

Weight: 185/135

MOVE

1200 Meter Run
20 Hang Squat Cleans
20 Ring Rows
*partition anyway, anyhow

Weight: 155/105

WOD GUIDANCE & GOALS
YOU decide how to break up today’s workout! You could choose to do 10 rounds of a 200 meter run, 3 hang squat cleans and 2 strict pull ups. OR, 5 rounds of 400 meter run, 6 hang squat cleans and 4 strict pull ups. OR you can do it as written! Whichever method you choose, target around 10 minutes for the run, around five minutes for the hang squat cleans and three minutes for the strict pull ups. Target 20-22 minutes (25 min cap.) Record your total time and how you broke up your reps.

Courtesy of JumpShipTraining

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