TRIVIA TONIGHT!!!! @ 6:30PM
(Trying a new night of the week so more people can join in!)
https://zoom.us/j/97181831702?pwd=SVFUaHVXMkd6YzVHK1hMNldhWUhEdz09
RIO GIFT CARD RAFFLE FOR EVERYONE IN ATTENDENCE!

ONLINE INTERACTIVE ZOOM CLASSES!
(Password = 80524)

7AM - https://zoom.us/j/890095069?pwd=MEFoalJ0aHcvN05EcHhDdUtaWTVrdz09

9AM - https://zoom.us/j/428850569?pwd=S3NpcjdaQ0Vhc05zVGJLYVRLbUlldz09

12PM - https://zoom.us/j/929097187?pwd=M2hJS3ZKd096OWFnVzhrb05BL29Odz09

5:30PM - https://zoom.us/j/206483980?pwd=UEVkbVNQV1J4NCtRL3NGOFZyQVhYZz09

INGREDIENTS
2 lb. cooked (thawed) shrimp
1 1/4 cups of Italian seasoned breadcrumbs
2 whole eggs
Green Onion
Seasonings (whatever sounds good)

DIRECTIONS
1.) Preheat oven or airfyer to 350 degrees.
2.) Use a food processor to grind up the shrimp, make sure you don’t make it into a paste. Leave large chunks.
3.) Mix breadcrumbs, onion, eggs, and seasoning into shrimp with your hands till it’s evenly combined!
4.) Patty up the mixture and place onto lightly greased airfyer for 8 minutes OR onto lightly greased cookie sheet in the oven for 12 mintutes.
5.) Enjoy with a side of brussel sprouts and top with a mixture of low-fat mayo with sriracha!

QOTD - Best thing you can cook?

WARM UP - “CHA CHA SLIDE” Plank Dance

Then… 2 Rounds
8 Starfish Crunches
8 Side Planks
8 Renegade Rows
8 Back Ext.

MOBILIZE - Prone Cactus Roll Overs
Seated Behind the Back Chest Opener

STRENGTH - Death by Pull Ups (or bicep curls x2)

COACH PREP - Review each movement
Practice Rounds 6 of each!

WOD - (SCORE = Total # of everything excluding the plank hold)
EMOM 12:
M1 - Russian Twists
M2 - Elevator Planks
M3 - V Ups
M4 - Plank Hold

200421 - Recipe Tuesday - Shrimp Cakes!