CrossFit Tri-County

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[…]

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Wednesday, November 28 – Simple Herb Crusted Salmon

Ingredients For the salmon 2 salmon fillets (6oz each) 1 heaping tablespoon coconut flour 2 tablespoons fresh parsley (or dried, if you have on hand) 1 tablespoon olive oil 1 tablespoon dijon mustard salt and pepper, to taste For the salad 2 cups arugula ¼ red onion, sliced thin juice[…]

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Tuesday, November 27 – Crockpot Sweet Potato Basil Soup

Ingredients 2 sweet potatoes or yams, diced ½ yellow onion, sliced 1 (14oz) can of coconut milk 1 cup vegetable broth 2 garlic cloves, minced 1 tablespoon dried basil salt and pepper, to taste Instructions Place all ingredients in the crockpot. Mix around. Cook for 3 hours on high. Use[…]

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Tuesday, November 27

  Strength 1. Snatch Pulls 3×3 2. Power Snatch 2-2-2-2-2 WOD “Thunder Struck” 3 RFT 40 DUs 30 Wall Balls 20 Abmat Situps 10 Power Cleans (115,75) Post Score to Comments.

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Monday, November 26 – Banana Chocolate Chip Muffins

*Thank you Deb Morandi for bringing these in for Scott & I, so yummy! Ingredients: 1/2 cup coconut flour 1/2 tsp salt 1/2 tsp baking soda 6 eggs 1 banana 1/2 cup coconut milk (canned) 1/4 cup coconut oil 5 tblsp dark chocolate chips Directions: Preheat oven to 350. Line[…]

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