Workout

Three supersets for load and time:

For load:
Bench press
15-15-15*

*Immediately after each set, complete 30/24 cal bike erg for time.

Rest as needed between supersets.

__________

Congrats to Silvia!

Over the next couple weeks, we’ll acknowledge our Quarterfinals qualifiers.

First up is Silvia. Silvia placed in the top 22% worldwide in her divison (women 40-44) and has earned the opportunity to compete in Quarterfinals. Amazing!

Rest day or make-up day

__________

Congratulations on Completing the 2024 Open!

Huge congrats to everyone that took part in the 2024 Open. We had 52 athletes register, and we are so proud of your efforts!

This year we had 15 athletes qualify for the next round of competition — Quarterfinals! Pass along your congratulations when you see them in the gym.

Ruti Golderg
Angel Forbes
Silvia McLeod
Olivia Cheriton
Kim Babson-Roth
Cody Jussel
Laurie Galassi
Leah Polaski

Matthew Sutton
Brett Dahlberg
Steven Talbot
Joe Barsi
Tom Roth
Lucas Zepeda
Rob Miller

Workout

For time:
24 power cleans (135/95 lb)
8 muscle-ups
200m run
16 power cleans (135/95 lb)
4 muscle-ups
200m run
8 power cleans (135/95 lb)
2 muscle-ups
200m run

__________

Recipe of the Month

Nathan's Favorite Slow Cooker Short Ribs

Ingredients

2 tbsp. smoky spice blend (see below)
2-3 lbs. bone-in beef short ribs
1 tbsp. coconut oil
1 15 oz. can plain tomato sauce
1/2 cup balsamic vinegar
4 whole dried dates
6 cloves garlic, smashed

Smoky Spice Blend (yield: 5 tbsp.)

1 tbsp. chipotle powder
1 tbsp. smoked paprika
1 tbsp. onion powder
1/2 tbsp. cinnamon
1 tbsp. sea salt
1/2 tbsp. black pepper

Directions

1. Rub smoky spice blend into the short ribs.

2. Melt the coconut oil in large skillet over medium-high heat, and sear the short ribs 1-2 minutes per side or until slightly browned.

3. Place the short ribs, tomato sauce, balsamic vinegar, and garlic in slow cooker. Cover and cook on low for 4-6 hours or until the meat is tender enough to fall apart with a fork.

4. Shred the meat off the bones and eat.

*Great alongside sweet potatoes and a simple green salad.

Closed Today

We hope you enjoy time with family and friends!

__________

At Home Workout

As many rounds as possible in 8 minutes of:
8 air squats
8 burpees
8 sit-ups

Workout

5 rounds for time of:
40 double-unders
30 box jumps (24/20 in)
20 kettlebell swings (53/35 lb)

__________

Reminder: Gym is Closed on Sunday

The gym will be closed on Sunday, March 31 in observance of Easter.

Rest day or make-up day

________

Schedule Reminder

We will be closed this Sunday, March 31 in observance of Easter. Enjoy your day off!

Workout

For load:

Front squat
5-5-5-5-5

Workout

On a running clock, 5 rounds for max reps of:

2:00 seated dumbbell press (35/25 lb)
2:00 rope climbs

__________

Schedule Reminder

We will be closed this Sunday, March 31 in observance of Easter. We hope you enjoy time with family and friends!

Workout

4 rounds for time of:
400m run
15 deadlifts (225/155 lb)

__________

Schedule Reminder

We will be closed this Sunday, March 31 for Easter.

Rest day or make-up day