Bootcamp this week and a salad recipe!

Pin It

BOOTCAMP THIS WEEK!

join us Tuesday night in the Cave

(behind Kids Zone)

 at 6 pm

or Thursday morning at 9:45 am Ladies area~

all members are welcome, options are always shown for beginners or those who are more advanced!

TUESDAY NIGHT..“Nobody ever drowned in sweat.”

- USMC saying come get sweaty with us today!!!

7 Rounds for time:

 sprint

8 kettlebell swings..heavy!

16 push-ups

For Time:

100 Jumping Air Squats

200 Meter Farmers Walk...use heavy weights or tires

100 Mountain Climbers

run 1/2 way

100 Flutter Kicks
200 Meter Farmers Walk...heavy weights or tires
100 Push-ups
run 1/2 way
100 Sit-ups

3-2-1-Go!

suicide runs if time then core if time

THURSDAY!!!

first....TREADMILL HIIT~~

then…

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots (w:14 m:20)

WOD:

4 rounds, each round is 4 minutes long. . .

Run 400m
with remaining time you will do AMRAP of:
5 box jumps
10 squats
15 Knees to elbows
You will get a 30 second rest between each round!

CORE IF TIME!
oh yeahhh~!!!

 

Spinach Salad with berries

I love love spinach with strawberries, try this yummy salad!

Ingredients:

Fresh spinach (about 1 bunch or a 9 oz package)

8-10 fresh strawberries, sliced

1 package blackberries

1/4 C slivered almonds

dressing:

1/4 C apple cider vinegar

1/4 C grapeseed oil (olive oil)

2 T sesame seeds

1 T poppy seeds

1 T honey (optional) or 1 T fruit juice (pineapple or apple work well)

Mix spinach and berries together. Drizzle salad dressing over salad and toss well. Sprinkle slivered almonds over the top. Enjoy! (Store leftover dressing in the refrigerator).