“Rocking the Rower” Teams of 3 complete the following for max meters and time: 1 person is always rowing. If they stop or switch, others must stop their work. 90 Partner Wall Balls (20,14) – 5 burpee penalty if dropped 90 T2B – 1 athlete at a time 90 Front[…]
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Ingredients For the brownie layer 15 dried medjool dates, pitted ¼ cup coconut oil, melted 2 tablespoons coconut flour 3 eggs, whisked ¼ cup unsweetened cocoa powder 2 tablespoons raw honey 1 teaspoon vanilla extract ¼ teaspoon baking soda ¼ teaspoon baking powder pinch of salt For the magic layer[…]
Read More »Extended Mobility WOD “Fast & Furious” 2RFT Sprint Suicides 40 Air Squats 2 Farmers Carry (70, 53) 20 KBS (70, 53) 80 DUs 2 Rope Climbs 10 Pistols, alternating 20 Burpees Post Score to Comments.
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Ingredients 1 large beet, peeled and diced (equivalent to 1 cup diced beets) 1 banana, peeled and diced ½ cup frozen berries (I used strawberries and raspberries) ½ cup canned coconut milk ½ cup water 1 scoop egg protein (or protein powder of your choice) 1 tablespoon raw honey (optional)[…]
Read More »Strength Deadlift 3-3-3-3-3 WOD 21-15-9 Overhead Walking Lunges (45,25) Back Extensions DUs K2E + 750m Row
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Ingredients For the burgers 1lb ground turkey ¼ red onion, minced ¼ red onion, thinly sliced ½ poblano pepper, diced ½ red bell pepper, diced 1 teaspoon ground cumin ½ teaspoon ground red pepper salt and pepper, to taste 1 tablespoon fat (I used bacon fat) For the slaw 1[…]
Read More »CrossFit is all about teamwork, camaraderie and results. The number one reason people don’t do it is because they think they have to be in shape to do it. Not true. Our classes are filled with people of all athletic abilities. CrossFit is universally scalable and that is one of[…]
Read More »Strength Build to 1RM thruster 1-1-1-1-1 WOD 10RFT 10 Chin Ups 10 Box Jumps (24, 20) Post Score to Comments.
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Ingredients For the salmon 2 salmon fillets (6oz each) 1 heaping tablespoon coconut flour 2 tablespoons fresh parsley (or dried, if you have on hand) 1 tablespoon olive oil 1 tablespoon dijon mustard salt and pepper, to taste For the salad 2 cups arugula ¼ red onion, sliced thin juice[…]
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Ingredients 2 sweet potatoes or yams, diced ½ yellow onion, sliced 1 (14oz) can of coconut milk 1 cup vegetable broth 2 garlic cloves, minced 1 tablespoon dried basil salt and pepper, to taste Instructions Place all ingredients in the crockpot. Mix around. Cook for 3 hours on high. Use[…]
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