Strength Front Squat 3RM WOD “Frankenstorm” For time: 1000m Row 85 DUs 60 Situps 50 Wall Balls (20,14) 45 Pullups 35 Pushups 25 Power Cleans (115, 75) 20 Over head walking lunges (35, 15) 10 OHS (115, 75) Post Score to Comments.
Read More »Below are the teams for the In-House Throw Down which will take place on Saturday, November 3. Please plan on arriving by 7:45am to register your team. There will be an athlete meeting at 8:00am and the first heat will start at 8:30am. WODs will be announced early this week,[…]
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Ingredients 8x 1 1/2″ thick boneless pork loin chops 1 tablespoon coconut oil 1 cup chopped onions 2 teaspoons minced garlic 3 apples, peeled, cored, and diced 1/2 teaspoon salt 1/4 teaspoon pepper 1 teaspoon rosemary 1 teaspoon thyme 1 tablespoon grainy mustard 16 slices nitrate free bacon Directions[…]
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Ingredients 3 pounds ground meat (a combination of beef and pork is great but anything you choose to use will work) 1/2 onion, minced 2 teaspoons garlic 1 tablespoon parsley 1 egg 1/4 cup almond meal 2 tablespoons coconut oil 3 cups beef broth 1/4 cup coconut milk salt and[…]
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Ingredients 3 tart apples, peeled, cored, and chopped into 1/2″ chunks 2-3 very ripe bananas, mashed 12 large eggs 14 ounce can pumpkin puree 14 ounce can full fat coconut milk 2 teaspoons vanilla 1 teaspoon ground cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon salt 1/4 cup sliced almonds 1/4 cup[…]
Read More »Announcements Don’t forget that class is at 10:00am Saturday, so get some sleep! WOD “Hangover Helper” Partner A: 750m Row Partner B: AMRAP DUs *switch after partner A finishes row. Partner A: 400m Run with Med ball (14,10) Partner B: AMRAP Burpee Box Jumps (24,20 Partner A: 100m[…]
Read More »Announcements No 6pm class tonight. Halloween Party TONIGHT! Wear your best costume & bring a carved pumpkin OR a snack/drink to share! Saturday’s main class will be moved to 10am, NO intro class or open gym. Strength Push Press 2-2-2-2-2 WOD “300” 25 Pullups 50 Deadlifts (135,95) 50 Pushups[…]
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Ingredients 1 tablespoon coconut oil, for the pan 3/4 cup chopped red pepper 3/4 cup chopped green pepper 1/2 cup chopped red onion 1 tablespoon minced jalapeno 1 tablespoon minced garlic 1/2 a head of cauliflower, riced (about 4 cups) 2 tablespoons tomato paste juice from half a lime 1[…]
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Ingredients 3 cups raw pumpkin seeds 2 tbsp coconut oil 1 1/2 tbsp chili powder 1 tbsp sea salt 1 tsp cayenne pepper Directions Preheat your oven to 350 F. In a bowl, toss the pumpkin seeds with the melted oil, chili powder, sea salt and cayenne pepper; Spread on a baking[…]
Read More »Announcements September On Ramp: Your memberships expire on October 31, please see me before to sign up for regular membership. Class Changes: No Friday 6pm class, Saturday WOD moved to 10am! Halloween Party: Friday, 10/26 7pm – ….., bring a snack or drink to share & bring a carved[…]
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