NEWS

  • TODAY 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

Emily
Wayland
5:30am Class

HADDOCK IN CHARMOULA SAUCE

INGREDIENTS:

  • FOR FISH + VEG
    • 1 pound red boiling potatoes
    • 2T olive oil
    • 2 green or yellow peppers, 1/4″ strips
    • 2 medium tomatoes, cut crosswise into 1/4″ slices
    • 3 pounds haddock or cod, cut into 6 pieces
    • 2T lemon juice
  • FOR CHARMOULA
    • 1/2 cup coarsely chopped cilantro
    • 1/2 cup coarsely chopped parsley
    • 5 garlic cloves, chopped
    • 1/3 cup lemon juice
    • 2 tsp sweet paprika
    • 2 tsp salt
    • 1.5 tsp ground cumin

DIRECTIONS:

  • Preheat oven to 425°F
  • Prick each potato once with a fork, then rub potatoes with 1/2 tablespoon oil. Roast on a baking sheet in middle of oven until just tender, about 25 minutes. Cool to room temperature and cut crosswise into 1/4-inch-thick slices. Leave oven on.
  • Heat remaining 1 1/2 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté bell peppers, stirring, until just tender, 6 to 8 minutes.
  • Spread potato slices evenly in an oiled 13- by 9- by 2-inch glass baking dish and season with salt and pepper. Top with peppers, then tomatoes and fish, seasoning each layer with salt and pepper. Sprinkle fish with lemon juice.

Make charmoula sauce:

  • Purée all sauce ingredients except oil in a food processor or blender. With motor running, add oil in a slow stream.

Bake fish and vegetables:

  • Pour sauce evenly over fish and bake in middle of oven until fish is just cooked through, 25 to 30 minutes.

WOD

“Dream”

METCON

50/40 Calorie Bike
40 Russian Kettlebell Swings
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike

Weight: 70/53
Height: 24/20

MASTERS

40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Assisted Pistols
20 Burpee Step Ups
30 Assisted Pistols
40 Russian Kettlebell Swings
40/30 Calorie Bike

Weight: 53/35
Height: 24/20

MOVE

30/20 Calorie Bike
40 Russian Kettlebell Swings
30 Close Stance Squats
20 Burpee Step Ups
30 Close Stance Squats
40 Russian Kettlebell Swings
30/20 Calorie Bike

Weight: 35/26
Height: 20

WOD GUIDANCE & GOALS
The bike is the “buy-in” to the workout. Complete calories around 4 minutes, targeting 55+ rpms. Choose a heavier weight for the Russians swings. Do 15-20 reps, take a quick break, then complete the set. For the pistols, alternate legs for 30 total reps. Scale pistols  by using a medball or box under your butt, doing step downs from a box or close stance squats. Pick a steady, uncomfortable pace for the burpee box jumps. Once you complete the burpee box jumps, push your pace on the way back up the ladder especially on the final bike. Target 18 minutes.

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