Friday, October 5
Strength Deadlift 5-4-3-2-1 WOD AMRAP 12 10 Front Squats (115,75) 30 DUs 10 GHD Situps 15 Deadlifts (115,75) Post Score to Comments.
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Friday, October 5 – Crockpot Pulled Pork
4-5 lb pork butt roast 2 yellow onions, sliced Dry Rub 3 tbsps chili powder 1 tsp coriander 2 tsps cumin 2 tsps onion powder 1 tablespoon dried parsley ¼ teaspoon chipotle powder 2 tsps sea salt Mix all dry rub ingredients together. Rub the entire roast with the dry[…]
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Thursday, October 4 – Spicy Beef Jerky
Ingredients 1/2 lb lean top round or sirloin beef roast, fat trimmed and partially frozen; 2 tbsp water; 1 clove garlic, finely chopped; 1/4 tsp cayenne pepper; 1/4 tsp sea salt; 1/2 tsp freshly ground black pepper; 1 tsp chili powder 1/4 cup paleo worcestershire sauce Preparation With a good[…]
Read More »Thursday, October 4
WOD “Chipper” 50 DUs 20 Walking Lunges (45,25) 6 Muscle Ups 25 Box Jumps (24,20) 30 Wall Balls (20,14) 6 HSPUs 400m Row 20 T2B 50 DUs 20 Pullups 10 Thrusters (115, 75) Post Score to Comments
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Wednesday, October 3 – Southwestern Frittata
1 tablespoon coconut oil 1/4 cup yellow onion, finely diced 1 small jalapeno, seeds removed and minced 2 garlic cloves, minced 1 cup sweet potato, peeled and grated 1 pound grass fed ground beef 1 tablespoons chili powder 1 teaspoon ground cumin 1/2 cup salsa verde 12 eggs Sea Salt[…]
Read More »Wednesday, October 3
Strength Thruster 1-1-1-1-1 build to 1RM WOD “Shredder” 3RFT 400m Run 2 Rope Climbs 15 Box Jumps (24,20) 12 K2E 10 Power Cleans (135, 95) Post Score to Comments
Read More »Tuesday, October 2
Strength OHS 2-2-2-2-2 WOD “Fuzzy Rabbit” AMRAP 15 5 Ring Push Ups 10 OHS (95, 65) 15 Pullups Post Score to Comments
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Tuesday, October 2 – Sausage, Mushroom & Kale Soup
Ingredients 1lb raw Italian sausage (no Hillshire Farms or the likes, Whole Foods or Stop & Shop have a good Italian chicken sausage), casing removed (either slice the casing open with a knife or squeeze the meat out like toothpaste) 1 yellow onion, chopped 5 garlic cloves, minced 1 […]
Read More »Monday, October 1
Announcements Today is the first day of our 30-Day Paleo Challenge! If you plan on participating, please plan on attending class, come early or stay late to do your weigh-ins, measurements and before photo. The WOD in class today will be the benchmark WOD, so do your best and[…]
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Monday, October 1 – Spicy Tuna Salad
Ingredients 2 cans tuna 20 (about 1 cup) green olives, chopped 2 green onions, chopped 1 jalapeno pepper, finely chopped 3 Tbs capers, rinsed 1/2 tsp red chili flakes juice of 3 lemons splash of olive oil 1 head butter lettuce or mixed greens (optional) 1 avocado, sliced Directions Combine[…]
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