Tuesday, December 4
Strength: Front Squats 2-2-2-2-2-2-2 WOD: AMRAP 20 6 Hang Power Cleans (115,75) 6 Push Jerks (115,75) 200m Run Post Score to Comments.
Read More »
Tuesday, December 4 – Sausage Spaghetti Squash Bake
Ingredients 1lb Italian sausage 1 medium spaghetti squash, halved and seeds removed 1 bundle of kale, roughly chopped 1 red onion, halved and sliced 1 egg ⅓ cup chicken broth ½ cup canned coconut milk 1 garlic clove, minced 1 tablespoon garlic powder 1 teaspoon tarragon 1 teaspoon salt ½[…]
Read More »Monday, December 3
Strength Bench Press 3-3-3-3-3 WOD “Jeremy” 21-15-9 OHS (95, 65) Burpees Post Score to Comments.
Read More »Saturday, December 1
“Rocking the Rower” Teams of 3 complete the following for max meters and time: 1 person is always rowing. If they stop or switch, others must stop their work. 90 Partner Wall Balls (20,14) – 5 burpee penalty if dropped 90 T2B – 1 athlete at a time 90 Front[…]
Read More »
Saturday, December 1 – Magic Brownie Bars
Ingredients For the brownie layer 15 dried medjool dates, pitted ¼ cup coconut oil, melted 2 tablespoons coconut flour 3 eggs, whisked ¼ cup unsweetened cocoa powder 2 tablespoons raw honey 1 teaspoon vanilla extract ¼ teaspoon baking soda ¼ teaspoon baking powder pinch of salt For the magic layer[…]
Read More »Friday, November 30
Extended Mobility WOD “Fast & Furious” 2RFT Sprint Suicides 40 Air Squats 2 Farmers Carry (70, 53) 20 KBS (70, 53) 80 DUs 2 Rope Climbs 10 Pistols, alternating 20 Burpees Post Score to Comments.
Read More »
Friday, November 30 – Sweet Beet Pre-WOD Smoothie
Ingredients 1 large beet, peeled and diced (equivalent to 1 cup diced beets) 1 banana, peeled and diced ½ cup frozen berries (I used strawberries and raspberries) ½ cup canned coconut milk ½ cup water 1 scoop egg protein (or protein powder of your choice) 1 tablespoon raw honey (optional)[…]
Read More »Thursday, November 29
Strength Deadlift 3-3-3-3-3 WOD 21-15-9 Overhead Walking Lunges (45,25) Back Extensions DUs K2E + 750m Row
Read More »
Thursday, November 29 – Southwest Turkey Sliders over Spicy Avocado Slaw
Ingredients For the burgers 1lb ground turkey ¼ red onion, minced ¼ red onion, thinly sliced ½ poblano pepper, diced ½ red bell pepper, diced 1 teaspoon ground cumin ½ teaspoon ground red pepper salt and pepper, to taste 1 tablespoon fat (I used bacon fat) For the slaw 1[…]
Read More »Why CrossFit?
CrossFit is all about teamwork, camaraderie and results. The number one reason people don’t do it is because they think they have to be in shape to do it. Not true. Our classes are filled with people of all athletic abilities. CrossFit is universally scalable and that is one of[…]
Read More »