Thursday, October 18
Strength Snatch Balance 5-5-5-5-5 WOD 7 sets, each for time 3 TnG Hang Power Cleans 10 Burpees AFAP 150m Run Active Rest Post Score to Comments.
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Thursday, October 18 – Crockpot Jambalaya
Ingredients 5 c. chicken stock. 4 peppers – any color you want, chopped 1 large onion, chopped 1 large can of organic diced tomatoes (leave the juice) 2 cloves garlic, diced 2 bay leafs 1 lb large shrimp, raw and de-veined 4 oz. chicken, diced 1 pkg spicy Andouille sausage[…]
Read More »Wednesday, October 17
Strength Weighted Pull-ups 1-1-1-1-1 WOD For time: Row 250m @ 95% Rest 2 mins Row 500m @ 90% Rest 2 mins Row 750m @ 85% Rest 2 min Row 1k @ 97% Post score to comments.
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Wednesday, October 17 – Apple Cinnamon Muffins
*This is NOT Paleo challenge friendly! Ingredients 1 apple, cored and diced 1 cup almond flour/meal 3 tablespoons coconut flour 3 eggs, whisked 1/4 cup coconut oil, melted 2 tablespoons raw honey 1 heaping tablespoon cinnamon (the more the better) 1/2 teaspoon baking soda pinch of salt Instructions Preheat oven[…]
Read More »Tuesday, October 16
Endurance: Tabata Box Jumps WOD: AMRAP 20 40 DUs 30 Situps 20 Pullups 10 back Extensions 5 Deadlifts (80% of 1RM
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Tuesday, October 15 – Slow Cooked Spare Ribs
Ingredients 3 lbs pork spare ribs; 3/4 cup water 2 tbsp apple cider vinegar; 2 tbsp Worcestershire sauce, 1 tsp mustard powder; Sea salt and freshly ground black pepper to taste Preparation It’s really quite easy to get this recipe started. In the slow-cooker pot, combine all the ingredients except[…]
Read More »Monday, October 15
Strength Push Press 5-4-3-2-1 WOD “Karen” For time: 150 Wall Balls (20,14) Post Score to Comments.
Read More »Saturday, October 13
Coach Scott and Coach Ashley will be at CrossFit New England this weekend getting their CrossFit Kid’s Certification, so we will not be teaching class tomorrow. Lisa Mikkelsen will be subbing our 8:00am class and 9:00am intro classes for us tomorrow. Please note, there will be NO open gym tomorrow.[…]
Read More »Friday, October 12
Strength Bench Press 3-3-3-3-3 WOD “Diane: 21-15-9 Deadlifts (225, 185) HSPUs Post Score to Comments.
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Friday, October 11 – Beanless Paleo Chili
Ingredients: 2 lbs of grass-fed ground beef 1 lb of spicy italian pork sausage 7-10 celery stalks diced 6 carrots diced 1 white onion diced 6 cloves of crushed garlic 4 tbsp olive oil 1 16 ounce can of diced tomatoes w/ juice 16 ounces of chicken broth 2 big[…]
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