Are you ready to get back to the gym?  Been cooped up too long? Miss those burpees…well that may be asking too much.  Anyway CrossFit Five By Five will re open this Tuesday May 26.  You have a couple options on how you want to come back.  1. You can go back to your regular membership of working out at the gym and follow the main WOD schedule and still use the Home WODs as you want, this will be the regular $125/month.  2. You can stay with the HOME WOD setup, continue to do workouts at home with videos to help with the moves for $75/month.

I will be posting WODs for both at the gym and for AT HOME WODs on the CrossFit5x5.com website.  I will post the AT HOME WODs the night before on the private Facebook page also.  Be patient, I will get better at it.  For the WODs at the gym, we will be easing back into it so don’t expect FRAN and CINDY right out of the chute.

The evening class times have changed from 5 pm to 2 options:   4:30 pm and 5:30 pm.  I think this will give some of the evening members a choice that may fit some schedules better.  You are not locked into any one class.  You can change around as it fits your schedule.

I will be doing extra cleaning and sanitizing as we open up again.  Remember if you are feeling ill or have been exposed to the Corona virus you must NOT come in.  This is for everyone’s safety and we thank all those who are already helping out with this.  As you enter the gym you need to sign in, store your things and pick up a red tub. This will be your cleaning kit for the day. As classes go along keep your 6′ distance.  If everyone takes 2 of the stall mats on the floor as their space we will be sufficiently distanced.  I will help with this too.  As class progresses you will use your supplies to clean and sanitize as you go.  When done return the tub to it’s space and put the towels in the laundry baskets.  I will be sanitizing the gym twice a day and do a full clean up weekly unless needed sooner.

I hope you are enjoying your Memorial Weekend.  This is way out of the norm for my family.  For the last 40 years, yes 40, we have spent this weekend as a family at Sunriver.  Well, it’s not happening this year.  I don’t miss the traffic but will miss the fun and camaraderie we have by getting together there.  I hope you have a chance to spend some time with family and make some good memories.  See you soon and if you need anything be sure to contact me.  503-510-4656, [email protected]

WODs- deadlifts, rope/SDHP couplet, Front squat, POKER, box jumps/cleans

HOME WODs- a Fight Gone Bad style, TABATA PLUS, RUN, tuck jumps/lunges/overhead squats, jumprope/pushup/thruster, jump rope/squat duet

Schedule CHANGES- NOTHING MONDAY-   Tuesday Through Friday  5 am, 4:30 pm and 5:30 pm,  Saturday at 7 am.

Tuna Cakes with Lemon Parsley Slaw

Turn a can of tuna into an easy and nutritious meal with this easy recipe. It’s perfect for a quick lunch or dinner, and makes a filling meal you can count on.
Course Dinner, Lunch, Main Course, Salad
Cuisine Keto, Paleo
Total Time 20 minutes
Servings 2
Calories 351 kcal

Ingredients

Lemon Parsley Slaw:

  • 2 tablespoons olive oil based mayonnaise
  • Juice and zest of 1/2 lemon
  • 1 clove garlic minced
  • 2 tablespoons finely chopped parsley
  • 2 cups finely shredded cabbage
  • Sea salt and fresh ground pepper to taste

Tuna Cakes:

  • 2 5- ounce cans tuna drained
  • 4 green onions sliced
  • 1 clove garlic minced
  • Juice and zest of 1/2 lemon
  • 1/2 cup almond flour
  • 1/2 teaspoon sea salt
  • 2 eggs
  • 2 tablespoons olive oil

Instructions

  1. Make the slaw by whisking the mayo, lemon, and garlic in a large bowl. Add the cabbage and parsley, season with salt and pepper. Stir and set aside.
  2. To make the tuna cakes, mix the tuna, green onions, garlic, lemon, almond flour, salt and eggs in a large bowl. Mix well and form into 4 patties.
  3. Heat a skillet over medium high heat and add the oil. Fry the tuna cakes until browned on both sides.
  4. Serve over the slaw.

SEE YOU AT THE GYM ON TUESDAY!!!!!

3,2 1 GO!!!

DEAN