Ingredients ½ cup pecans (more would work if you REALLY love pecans) ½ cup honey ½ cup maple syrup ½ cup Coconut Oil, melted ½ cup Coconut Cream Concentrate or homemade coconut butter 2 teaspoons cinnamon 1 teaspoon vanilla extract pinch of salt Instructions Place a medium saucepan over medium[…]
Read More »Strength Back Squats 6-6-6-6-6-6 WOD “Punisher” AMRAP 20 3 Power Snatches (135, 95) 6 Ring Dips 9 Front Squats (135, 95) 12 Barbell Burpees
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Ingredients For the meatloaf 1lb grass fed ground beef 1 yellow onion, diced 1 roasted red pepper, diced ¼ cup tomato sauce 1 egg, whisked ¾ cup almond flour 1 teaspoon dried basil 1 teaspoon dried thyme 1 teaspoon dried parsley salt and pepper, to taste olive oil, for sauteing[…]
Read More »Announcements Coach Scott and I will be out for the morning tomorrow, but don’t fret, you will be in great hands with a few amazing coaches, Beth & Nick. We will have child watch for the 9:00am class Monday & Wednesday, if you need it for Tuesday please let me[…]
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Ingredients 4 Cuban Sausages Chicken left over from a roast chicken (about 3 cups or so) 1/2 large onion, chopped 1 large bell pepper, chopped 1 cup chicken stock (preferably homemade) 2 cups (or more) chopped asparagus 3 T tomato paste bacon grease 2 tsp. oregano 1.5 tsp. cumin 2[…]
Read More »Tomorrow we have 4 amazing athletes participating in their first CrossFit competition at CrossFit 508, the Ghetto Games! Come support our two teams: 1. Leigh Anne Pendlebury & Jordan Miller 2. Annette Fitzgerald & Kate Riel They will be competing in four WODs throughout the day, so come out to[…]
Read More »Saturday Team WOD “Northeast Regional Team Event 4” Teams of 4 complete the following: 50 Back Squats (135, 95) 40 Pullups 30 Shoulder to Overhead (135, 95) 50 Front Squats (85, 65) 40 Pullups 30 Shoulder to Overhead (85, 65) 50 OHS (65, 45) 40 Pullups 30 Shoulder to Overhead (65,[…]
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Ingredients 1 medium yam, shredded 20oz frozen spinach, thawed and squeezed of liquid* 12 eggs 1 teaspoon garlic powder 1 teaspoon onion powder salt and pepper, to taste 1 tablespoon fat of choice (I used bacon fat) coconut oil spray Instructions Preheat your oven to 375 degrees. Shred your yam[…]
Read More »Endurance 500m Row for time WOD 50 DUs + 21-15-9 HSPUs Back Extensions Air Squats Walking Lunges (35, 25) + 100 DUs Post Score to Comments.
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Ingredients 12 button mushrooms, wiped of any dirt and stems removed ½lb italian sausage 1 egg white ¼-1/2 cup no sugar added marinara sauce Instructions Turn on your grill so it’s hot. Make sense. Wipe down your mushrooms and remove stems. Then place them stem side up on a plate.[…]
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