Tuesday, November 27
Strength 1. Snatch Pulls 3×3 2. Power Snatch 2-2-2-2-2 WOD “Thunder Struck” 3 RFT 40 DUs 30 Wall Balls 20 Abmat Situps 10 Power Cleans (115,75) Post Score to Comments.
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Monday, November 26 – Banana Chocolate Chip Muffins
*Thank you Deb Morandi for bringing these in for Scott & I, so yummy! Ingredients: 1/2 cup coconut flour 1/2 tsp salt 1/2 tsp baking soda 6 eggs 1 banana 1/2 cup coconut milk (canned) 1/4 cup coconut oil 5 tblsp dark chocolate chips Directions: Preheat oven to 350. Line[…]
Read More »Monday, November 26
Strength 50 Turkish Get-Ups not for time WOD “Boat Race” 3RFT 500m Row 400m Run Rest 3 Mins. *Courtesy of CFNE. Post Score to Comments
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Friday, November 23 – Sweet Potato & Ground Beef Hash for Post-WOD
Ingredients 2 large sweet potatoes, peeled and chopped 1 lb ground beef (grass fed) 1 tbsp bacon fat 3 tbsp butter or FOC (Fat Of Choice) 1 medium onion, chopped 1 tbsp dried thyme 1/2 tsp of red pepper flakes 4 eggs 2 cups fresh spinach, chopped salt and pepper[…]
Read More »Thursday, November 22
HAPPY THANKSGIVING CFTC! Enjoy your holiday with your family outside of CFTC and get ready to get back in here tomorrow at 12:30! See you all tomorrow!!
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Thursday, November 22 – A Paleo Thanksgiving
The link below will bring you to a blog that provides a Paleo recipe for nearly anything Thanksgiving could throw at you. http://www.primalpal.net/blogdetail/49_36_traditional_thanksgiving_recipes_done_paleo_style
Read More »Wednesday, November 21
Endurance & Strength Airdyne Sprints 4 sets: 0:20 all out Pullups 15 unbroken, 4 sets WOD “Abba Zaba” For time: 500m Row + 21-15-9 Box Jumps (30, 24) KBS (70, 53) K2E + 150 DUs Post Score to Comments
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Wednesday, November 21 – Chewy Pecan Pie Brittle
Ingredients ½ cup pecans (more would work if you REALLY love pecans) ½ cup honey ½ cup maple syrup ½ cup Coconut Oil, melted ½ cup Coconut Cream Concentrate or homemade coconut butter 2 teaspoons cinnamon 1 teaspoon vanilla extract pinch of salt Instructions Place a medium saucepan over medium[…]
Read More »Tuesday, November 20
Strength Back Squats 6-6-6-6-6-6 WOD “Punisher” AMRAP 20 3 Power Snatches (135, 95) 6 Ring Dips 9 Front Squats (135, 95) 12 Barbell Burpees
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Tuesday, November 20 – Italian Meatloaf
Ingredients For the meatloaf 1lb grass fed ground beef 1 yellow onion, diced 1 roasted red pepper, diced ¼ cup tomato sauce 1 egg, whisked ¾ cup almond flour 1 teaspoon dried basil 1 teaspoon dried thyme 1 teaspoon dried parsley salt and pepper, to taste olive oil, for sauteing[…]
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