Monday, December 10
Endurance “Flight Sim” 5-10-15-30-25-30-35-40-45-50-45-40-35-30-25-20-25-10-5 Unbroken DUs WOD “Elizabeth” 21-15-9 Squat Clean (135, 95) Ring Dips Post Score to Comments.
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Monday, December 10 – Shredded Pork Over Caramelized Mashed Plantains
Ingredients For the crockpot pork 1-2lb pork loin 1 yellow onion, sliced 2 cups beef broth (no sugar added) – add 3 cups if you go with a 2lb pork loin 1 tablespoon garlic powder 1 teaspoon onion powder salt and pepper, to taste For the plantain mash 4 brown[…]
Read More »Saturday, December 8
“Mix Up” Teams of 2: 2000m Row 50 Hang Power Cleans (95, 65) 100 Box Jumps (20, 20) 50 Push Press (95, 65) 100 Situps 50 Burpee Bar Hops 100 Pullups 50 Power Snatch (95, 65) 100 KBS (35, 26) 600m Run together Post Score to Comments.
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Saturday, December 8 – Carrot Cake Donuts
Ingredients 3 large carrots, shredded ½ cup sunflower seed butter 4 eggs 3 tablespoons coconut flour 2 tablespoons raw honey 1 tablespoon cinnamon 1 teaspoon vanilla extract 1 teaspoon nutmeg ½ teaspoon ginger ¼ teaspoon cloves ½ teaspoon baking soda ½ teaspoon baking powder pinch of salt ⅛ cup chopped[…]
Read More »Friday, December 7
Strength OHS Build to 1RM WOD “Stallion” 50 Wall Balls (20, 14) 10 C2B Pullups 250m Row 5 K2E 40 Wall Balls 9 C2B 250m Row 5 K2E 30 Wall Balls 8 C2B 250m Row 5 K2E 20 Wall Balls 7 C2B 250m Row 5 K2E 10 Wall Balls[…]
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Friday, December 7 – Morning Glory Muffins
Ingredients 1 apple, peeled and cored, shredded 1 large carrot, peeled ½ cup sunflower seed butter 1 cup pepitas 3 eggs, whisked ½ cup Coconut Oil, melted ¼ cup raisins ¼ cup pecans, roughly chopped (optional for nut free version) 1 tablespoon cinnamon 1 tablespoon raw honey ¼ teaspoon baking[…]
Read More »Thursday, December 6
*Reminder: the 12:30 class on Thursday, 12/6 will take place at 12:00pm! Endurance 400m Run for time WOD AMRAP 15 7 Deadlifts (225, 155) 10 Box Jumps (24, 20) 15 Abmat Situps 40 DUs Post Score to Comments.
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Thursday, December 6 – Thanksgiving Savory Bacon Butternut Squash Souffle
Ingredients 1 small butternut squash, cut in half lengthwise (about 2 cups pureed) 4 eggs, yolks and whites separated 1 heaping tablespoon coconut flour 4 slices of bacon, diced ~1/4 cup rendered bacon fat (from the bacon you just cooked) 1 garlic clove, minced 1 shallot, sliced 1 teaspoon fresh[…]
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Wednesday, December 5 – Creamy Avocado & Spinach Chicken Pasta
Ingredients 1 spaghetti squash, halved lengthwise, seeds removed 2 avocados, pits removed 6 cups of fresh spinach (or more, if you’d like) 1lb chicken, diced ½ yellow onion, diced ½ cup fresh basil, stems removed 3 garlic cloves, minced juice of 1 lemon 3 tablespoons olive oil 1 tablespoon parsley[…]
Read More »Wednesday, December 5
Strength 4 sets: 1 Squat Clean 2 Push Press 1 Split Jerk WOD “Jackie” 1000m Row 50 Thrusters (45,45) 30 Pullups
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