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Tuesday: “Tabata Tuesday” Back Extensions Overhead Squats 45#/35#/22#/PVC Dips (Bar or Rings) Jumping Squats

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Sunday: SHAWARMA-SPICED GRILLED CHICKEN WITH GARLIC YOGURT SAUCE An easy, grilled chicken version of the classic Turkish street food which is usually cooked on a rotating spit. It is perfect served over couscous with yogurt and cucumbers as I did here, or try it with rice pilaf, or on a pita. Other sides that would work are tomatoes, tahini, olives, feta, or hummus. Harissa would also work great to add some spice! Ingredients: Chicken: 1 pound (2) boneless, skinless chicken breasts, cut in half lengthwise 1 tablespoons extra virgin olive oil Juice from 1 medium lemon 3 garlic cloves, minced 1 teaspoon cumin 1 teaspoon smoked paprika ¼ teaspoon turmeric ¼ teaspoon curry powder 1/8 teaspoon cinnamon Pinch red pepper flakes 1 teaspoon kosher salt Freshly ground black pepper, to taste Garlic Yogurt Sauce: 1 (7-ounce) container 2% Greek yogurt (I like Fage) 2 teaspoons lemon juice 2 garlic cloves, finely minced 1/8 tsp kosher salt Chopped parsley (for garnish) Directions: Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound each breast to an even thickness, about ½-inch thick, being careful not to puncture the bag. Place pounded chicken breasts back into bag and set aside. In a medium bowl, combine olive oil and lemon juice. Whisk until combined. Add the garlic, cumin, paprika, turmeric, curry powder, cinnamon, red pepper, salt and black pepper and whisk again. Pour the marinade into the bag with the chicken, massaging it to evenly coat. Refrigerate and marinate for at least 1 hour, up to overnight. In a small bowl (or right in the container), combine the yogurt, garlic, lemon juice and salt. Stir to combine and refrigerate until ready to use. Over medium-high heat, grill the chicken for 3 minutes or until it no longer sticks to the grill. Turn the chicken and grill an additional 3-4 minutes. Allow the chicken to rest for 5 minutes then slice it thinly, across the grain. Top each breast with 2 tablespoons sauce and a sprinkle of parsley. Serve. By: skinnytaste.com

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Saturday: Hildy 100-Calorie row 75 Thrusters 45#/35# 50 Pull-ups 75 Wall-Balls 20#/14# 100-Calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.

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Tuesday: “Tabata Tuesday” Floor Presses 45#/35# Double Unders or Singles KB Swings 35#/25# Ball Slams 20#/10# Push Presses 45#/35#

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Thursday: 800 meter Run 15 KB Swings 52#/35# 15 Thrusters w/DB’s 600 meter Run 15 KB Swings 15 Thrusters 400 meter Run 15 KB Swings 15 Thrusters

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Friday: 800 meter Run 50 Wall Balls 20#/14# 600 meter Run 40 Wall Balls 400 meter Run 30 Ball Walls 200 meter Run 20 Wall Balls

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Sunday: Watermelon Arugula and Feta Salad Recipes Servings: Size: 1/4 of salad Calories: 157.4 Fat: 11.4 g Carb: 11.1 g Fiber: 1 g Protein: 4 g Sugar: 8.9 g Ingredients: 3 cups seedless watermelon, cubed and chilled 1/2 cup crumbled feta 7 oz arugula 1/4 small red onion, sliced very thin 2 tbsp balsamic vinegar 2 tbsp extra virgin olive oil kosher salt and fresh pepper Directions: Wash arugula and dry well. In a large bowl whisk vinegar, olive oil, salt and pepper. Toss with the remaining ingredients and serve. By: wwwskinnytaste.com

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Friday: 9 Bar muscle-ups 21 Push Jerks 115#75# 7 Bar muscle-ups 15 Push Jerks 5 Bar muscle-ups 9 Push Jerks Rest 5 minutes Row 1000 meter for time!

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Monday: 15 Back Squats(Heavy) 200 meter Ball Carry 20#/14# 60 Sit Ups 8 Muscle ups or 8 Pull ups and 8 Dips 2 Rounds

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General Information

NameCrossFit Marina
Websitecrossfitmarina.typepad.com
Phone(714) 720-7239
Emailinfo@crossfitmarina.com
Address15541 Product Lane #101 & 102
Huntington Beach, CA 92647

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7/23/2016 WOD: Split Jerk : 1 Rep Max Then: For time: 50 Double Unders 10 Clean & Jerks, 135/95 lbs 40 Double Unders 8 Clean & Jerks, 135/95 lbs 30 Double Unders 6 Clean & Jerks, 135/95 lbs 20 Double Unders 4 Clean & Jerks, 135/95 lbs 10 Double Unders 2 Clean & Jerks, 135/95 lbs

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It's Friday!!! Gary & Alea will be out killing it all weekend so keep your phone chargers close by! Let's end the work week with a fun WOD! Snatch Complex EMOM for 12mins Increase weight every 3 mins Start at 65% Hang squat snatch + Full squat snatch Annabelle 3RFT 50 DUs (Scaled: 25DUs or 100Singles) 50 Ab-mat Sit ups 10 Snatches (135/95) (115/85) (95/65) 16min Time Cap

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"In our experience, athletes who participate in yoga report noticeable improvement in their flexibility, stability & range of motion.”

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CrossFit knows no age

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Check out the Track and Field Store Pop Up Shop this Saturday morning from 8-10 at Ultimate!

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(Photo: Recon Photography)