Ingredients 2 large sweet potatoes, peeled and chopped 1 lb ground beef (grass fed) 1 tbsp bacon fat 3 tbsp butter or FOC (Fat Of Choice) 1 medium onion, chopped 1 tbsp dried thyme 1/2 tsp of red pepper flakes 4 eggs 2 cups fresh spinach, chopped salt and pepper[…]
Read More »HAPPY THANKSGIVING CFTC! Enjoy your holiday with your family outside of CFTC and get ready to get back in here tomorrow at 12:30! See you all tomorrow!!
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The link below will bring you to a blog that provides a Paleo recipe for nearly anything Thanksgiving could throw at you. http://www.primalpal.net/blogdetail/49_36_traditional_thanksgiving_recipes_done_paleo_style
Read More »Endurance & Strength Airdyne Sprints 4 sets: 0:20 all out Pullups 15 unbroken, 4 sets WOD “Abba Zaba” For time: 500m Row + 21-15-9 Box Jumps (30, 24) KBS (70, 53) K2E + 150 DUs Post Score to Comments
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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[…]
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