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[…]
Read More »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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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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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 »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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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 »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 »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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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 »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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