We are now booking our November On Ramp sessions, we will have a 10:15am class and a 6:00pm class, these will take place on Monday, Wednesday, Thursdays for the entire month of November. The first class meets on Monday, November 5. The cost for On Ramp is $99, and you[…]
Read More »Strength Behind the neck Jerk 5×2 WOD AMRAP 15 5 Power Snatch (135, 95) 10 C2B Pullups 15 Abmat Situps 20 DUs Post Score to Comments
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Ingredients 1 kg beef 2 onions 6 cloves of garlic can of coconut milk 1 tablespoon chopped ginger 1 tablespoon chilli paste 1 1/2 teaspoons salt 1 teaspoon tumeric 2 tablespoons lemon juice 2 teaspoons ground coriander 4 citrus leaves 3 strips of lemon rind 2 tablespoons fish sauce Cooking[…]
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Ingredients 1 cup almond flour 1/2 cup unsweetened applesauce 1 Tbs coconut flour 2 eggs 1/4 cup water (consider soda water for slightly fluffier pancakes) 1/4 tsp freshly grated nutmeg 1/4 tsp sea salt coconut oil fresh berries Directions Combine almond flour, applesauce, coconut flour, eggs, water, nut meg and[…]
Read More »The CrossFit Way in 50 Words “Pursue virtuosity in functional movement. Believe unconditionally in yourself and the ability of others. Learn new skills, teach them to a friend. Forge an indomitable body and spirit. Apply character traits learned in the gym to life: perseverance, honesty, integrity, resilience, courage, loyalty,[…]
Read More »Endurance 1000m Row for time WOD AMRAP 20 5 Squat Cleans (135, 95) 10 Burpees 15 T2B Post Score to Comments
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Ingredients 1.5-2lbs chicken thighs, excess fat removed, diced 5 medium heads of broccoli, stems removed, chopped into florets 1 head of cauliflower, stem removed, chopped into florets 1 container of sliced mushrooms 1 yellow onion, diced 1 garlic clove minced 1 cup vegetable broth 2 (14oz) cans of coconut milk[…]
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Ingredients 12 apples, peeled and cored 2 Tbsp cinnamon Directions 1. Place apple wedges in baking dish and sprinkle with cinnamon 2. Roast for 60 minutes at 350 degrees 3. Mash with a potato masher until desired consistency
Read More »Strength Clean & Jerk 2-2-2-2-2 WOD “Helen” 3RFT 400m Run 21 KBS (53,35) 12 Pullups Post Score to Comments.
Read More »Saturday Sweatfest Teams of 4: At each “choice” the team must choose which exercise they will do and then all members must complete the distance or rep scheme for the exercise chosen. In between choices, each member must complete each exercise at their “Base Station” At the Base Station, team[…]
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