CrossFit Tri-County


Friday, August 17

Leigh Anne got her first rope climb in On Ramp class tonight! Way to go!

50 Burpees for time

Death by 10 Meter
Run 10m the first minute, 20m the second minute and 30 the third. Continue as long as you are able to finish the prescribed distance within the minute.

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Recipe of the Day

Paleo Chicken Parm


6 thinly sliced chicken breasts, or 3 chicken breasts butterflied
3/4 cup almond flour
1 tsp dried basil
1 tsp dried oregano
1 tsp garlic powder
sea salt and pepper to taste
2 eggs, beaten
olive oil
1-1 1/4 cup marinara sauce of your choice (more if you like lots of sauce),


warm on low on stove Fresh basil leaves (if desired)
Preheat the oven to 350. Heat a pan to medium high heat. Use a plate or pie dish to mix the almond flour and seasonings. Dip chicken in the eggs, then cover in the almond meal. Swirl pan with olive oil and place chicken in pan. Cook until chicken releases from the pan (if you force it, the coating will come off). Flip the chicken and sear the other side. Place the pan in the oven (or put chicken on a cookie sheet and place in the oven). Bake for 15-20 minutes. Top with basil and marinara. Serve and enjoy!

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