Friday, September 14
Endurance EMOTM 6 minutes, do 100m sprint WOD “CrossFit Total” in 3 attempts, find your 1RM in each of the following Back Squat Press Deadlift Post Score to Comments
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Friday, September 14 – Creamy Pumpkin Curry
Ingredients 1 small sugar pumpkin 2 pounds of shrimp or other seafood/protein of your choice 2 carrots, sliced 1 medium yellow onion, diced 4 small zucchinis, diced 1 14oz can coconut milk – (make sure you have your coconut milk in the fridge a day ahead of time so that[…]
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Thursday, September 13 – Onion-Apple Pork Chops
Ingredients 2 boneless pork chops 1/4 tsp garlic salt 1/4 tsp lemon-pepper 2 tsp olive oil 1 medium apple, peeled and thinly sliced 1 small red onion thinly sliced 1/3 cup chicken stock or water 2 tbsp honey Cooking Steps 1. Sprinkle chops with seasoning. In a skillet brown chops[…]
Read More »Thursday, September 13
Strength Squat Clean build to a 1RM WOD “Boat Race” 3 rounds, each for time: Row 500m Run 400m *Rest exactly 3 minutes between rounds. Your score are your times for each round. Post Score to Comments.
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Wednesday, September 12 – Paleo Meatloaf
Ingredients 2lbs of grass fed ground beef 1 Red onion, diced 1 C. Almond Flour 2 Eggs 1 Can Tomato Paste 1 Tbsp. Crushed garlic 1/2 Tbsp. Sea Salt 1 Tbsp. Dried basil 1 Tsp. Marjoram Cracked black pepper to taste Directions Mix all ingredients by hand in a large[…]
Read More »Wednesday, September 12
Strength Power Snatch 3-3-3-3-3 WOD 21-15-9 Back Squats (135,95) GHD Situps DUs Post Score to Comments
Read More »Tuesday, September 11
This day, 11 years ago, nearly 3,000 people died in the terrorist attacks that left the United States of America devastated. Today, we WOD in honor of those who died that day, for the troops who have passed in the wars that were caused by that day, and the loved ones[…]
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Tuesday, September 11 – Paleo Cereal
Ingredients 1 cup sliced almonds 1 cup pumpkin seeds 1/2 cup pecans, chopped 1/2 cup unsweetened shredded coconut 1/2 cup coconut oil (or other oil) 1/2 cup raw honey 1/4 cup maple syrup 1 cup dried cranberries OR blueberries OR raisins OR whateverthehellyouwant 1 tablespoon cinnamon 1 teaspoon salt Instructions[…]
Read More »Monday, September 10
Announcements 1. CFTC will be hosting an in-house throw down competition on Saturday, November 3. Stay tuned for more information, but save the date! 2. Progenex will be at CFTC Monday after the 9:00 class to hand out free protein shakes. Come to class to get yours! 3. We[…]
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Monday, September 10 – Garam Masala Beef Bowl
GARAM MASALA BEEF BOWL Ingredients 2lbs of Grass-fed ground beef 1 large sweet potato 4oz of shiitake mushrooms 2 carrots 2 medium onions A few crowns of broccoli 1 yellow squash Crushed black pepper to taste 3 tbsp Garam Masala seasoning 3 tbsp Olive oil 1/8 c Water Avocado Directions[…]
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