CrossFit Tri-County

Saturday, December 22

“Med Ball Madness” teams of 2 complete: 100 Partner Med Ball Squat Toss (20,14) 600m Run with Med Ball 100 Med Ball Sit-up Toss 400m Run with Med Ball 100 Med Ball Slams 200m Run with Med Ball 100 Air Squats to Med Ball 150m Run with Med Ball toss[…]

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Friday, December 21

Please click here to donate or participate in their fundraiser WOD.  Strength: FLR Accumulate 7 Min. WOD 3RFT 300m Run 7 C2B Pull-ups 10 Box Jumps (24,20) 12 Hip Extensions 15 Wall Balls (20,14) 40 DUs

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Thursday, December 20 – Basic Spinach Quiche

Ingredients 5 large eggs; 1 ½ cups fresh spinach, chopped; ½ medium onion, chopped; 1 clove garlic, minced; ½ cup coconut milk; ½ tsp baking powder; Sea salt and freshly ground black pepper to taste; Preparation Preheat oven to 350F. In a large bowl, whisk the eggs and coconut milk[…]

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Wednesday, December 19 – Apple Cinnamon Pancakes

Ingredients 4 large eggs 2 tablespoons applesauce 1 tablespoon honey 1/4 to 1/2 cups coconut flour 1/2 teaspoon unrefined sea salt 1/2 teaspoon baking soda ghee or coconut oil (for frying pancakes) cinnamon (for sprinkling the pancakes)… Directions Toss eggs, applesauce and honey into a food processor and pulse until[…]

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Tuesday, December 18

  Strength Front Squat 1-1-1-1-1 Build to 1RM WOD AMRAP 20 50 DUs 5 Wall Walks 10 T2B 15 Box Jumps (24, 20) 20 Pull-ups Post your scores to comments to help us grow our community!

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Tuesday, December 18 – Paleo Shepherd’s Pie

Ingredients 1 large head of cauliflower; cut into small florets 7 tbsp of cooking fat (I’ve used clarfied ghee, can be found in your local supermarket) 1 cup of carrots; diced 600g of grass-fed minced beef 1/2 cup & 3 tbsp of beef stock 1 tbsp chopped fresh thyme 1[…]

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