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.[…]
Read More »Did You Know?! The average person consumes 3,000 calories at Thanksgiving dinner? Thursday – Closed. Enjoy your holiday! Friday – Black Friday Brunch 12:30pm class only! Saturday – Normal Schedule On Ramp Schedule Monday, 11/19 – 10:15am, 6:00pm Tuesday, 11/20 – 10:15am, 7:15pm Wednesday 11/21 – 10:15am, 6:00pm
Read More »Strength Weighted Pullups 1-1-1-1-1 WOD 5RFT 5 Clean & Jerks (155, 105) 10 T2B Post Score to Comments
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Ingredients 2 (14oz) cans artichoke hearts (mine were in brine), chopped 16oz frozen spinach 1 cup cashews, roasted and unsalted 2 tablespoons olive oil 1 tablespoon garlic powder 1 teaspoon onion powder 1 teaspoon dried basil 1 teaspoon sea salt ½ teaspoon black pepper ¼ teaspoon cayenne pepper Instructions Add[…]
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Ingredients 4 chicken thighs, with skin and bones 1 head of cauliflower, leaves and stem removed, cut into pieces ½ yellow onion, thinly sliced handful of pimento stuff olives, roughly chopped ½ cup vegetable broth ¼ cup canned coconut milk 1 teaspoon smoked paprika ½ teaspoon oregano ½ teaspoon garlic[…]
Read More »Announcements Wednesday’s 9:00am class will be moved to 9:30am! We will still have childcare available! If you need childcare, please give us at least 24 hours notice. We offer childcare from 9:00am – 10:00am only. Please note that for security reasons no child is permitted to be unsupervised at the[…]
Read More »Strength Squat Clean 2-2-2-2-2 WOD 3RFT 200m Run 10 c2b pullups 15 box jumps (24, 20) 20 wallballs (20,14) 30 situps Post Score to Comments
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