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WARMUP

For time, moonwalk the entire length of the box. Repeat.

SKILL

5×5 Candlestick to Lever

Don’t know what a Candlestick to Lever is? We got you!

WOD

For Quality (NFT)

100 Hollow Rocks

100 Superman Rocks

recipe of the week

Champion Chicken Skewers

Content:

1 pound boneless, skinless chicken breast cut into 1 inch cubes.

1 ripe pineapple, cored and cut into 1 inch chunks

2 small red bell peppers, cut into 1 inch pieces

Marinade:

1/4 cup Bragg liquid aminos, coconut aminos or wheat free tamari

2 teaspoons fish sauce

1 teaspoon crushed garlic

1 2/2 teaspoons fresh grated ginger

2 tablespoons fresh squeezed lime juice

1 teaspoon sesame oil

fresh ground pepper to taste

Instructions:

In a small bowl combine and whisk all marinade ingredients together

Add the diced chicken to the marinade and make sure all pieces are covered.

Cover bowl and place in the refrigerator while you dice your peppers and pineapple.

Heat your grill over medium-high heat.

Prepare skewers by alternating a piece of pineapple, chicken and bell pepper.

Grill the skewers, turning every 3-4 minutes or until chicken is well done.

Recipe taken from Everyday Paleo.

ANNOUNCEMENTS

 

-CFQ wishes Bridgette a very happy birthday!

-Congratulations to ‘Cil, Ben, Chris and Dustin for hitting PRs on their back squats yesterday. Keep up the good work!

-Classes will be held at 9:30 and 12:30 only on the Fourth of July. Feel free to bring snacks for a post 12:30 WOD celebration. We will be providing goodies as well.

-Subway Series registration is open. Click here to sign up and represent for CrossFit Queens.

-Please sign up for classes before you get to the box, and sign in once you arrive. If you don’t sign in, there is a burpee penalty.  If you show up without signing up in advance, we will all laugh at you. Starting August 1, you will be required to sign up for class in advance, so get into the habit now.

-Beginners Classes are now in session. Want to get started with CrossFit Queens? Come in for our beginners sessions and learn the nine core CrossFit movements at your own pace. Classes meet on Tuesday and Thursday at 7am, and 8pm, and on Saturday at 9am.

-CFQ and CFNYC are going Gaga! This July 21, join athletes from both boxes as we take a field trip to the Gaga Center for a Gaga Ball Outing. Best described as dodgeball in a pit, Gaga is a fast paced and high energy sport played in an octagonal pit. The cost of this outing is $35 per person, and there is a 40 player maximum.

To learn more about Gaga Ball, click here.

To sign up for this event, click here.