Annoucements Coach Scott and I will be at Country Fest all day today, so please welcome Coach Beth Licopoli. She is awesome and if you don’t know her already, you guys will love her! Please give her a warm CFTC welcome! 🙂 Please start using the reception entrance to enter[…]
Read More »Strength Deadlift 7×2 on the 2 minutes, building. WOD “Nicole” AMRAP 20 400m Run Max Pullups Post Score to Comments Recipe of the Day Ingredients 1 sweet potato, diced 1/2 yellow onion, diced 1 poblano pepper, sliced 1 container of sliced mushrooms (about 6-8 oz) 1/2lb Grass Fed Beef 5[…]
Read More »Endurance “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs WOD 21-15-9 OHS (95,65) GHD Situps Post Score to Comments Recipe of the Day Summer Paleo Pasta Salad Ingredients 1/2 spaghetti squash 2 cooked chicken breast, diced 1 12 oz bag frozen green beans, thawed 4 oz pepperoni or cooked bacon if you[…]
Read More »Strength 3 sets of: 1 Push Press 1 Push Jerk 1 Split Jerk WOD 5 sets of: 5 Front Squats 10 Burpees AFAP 15 Chin Ups AFAP Rest 5 Min. Between Sets Post Score to Comments Recipe of the Day Easy Paleo Bread 2-1/2 cups almond flour 1/2 tsp[…]
Read More »Strength Power Cleans 2-3 x4 Rest 3 Min. Between Sets WOD AMRAP 20 6 Power Cleans 6 Bench Press 35 DUS Post Score to Comments Recipe of the Day “Oatmeal” Minus the Oats “Oatmeal” Minus the Oats Ingredients: 1/4 cup chopped walnuts 1-2 tbsp ground flaxseed 1 tsp ground cinnamon[…]
Read More »Endurance Run 1 mile for time WOD AMRAP 20 12 Wallballs (20,14) 15 KBS (53,35) 200m Run Post Score to Comments Recipe of the Day Honey Mustard Chicken Nuggets Step 1. The marinade. 1/2 water, 1/4 cup warm honey, 1/4 cup grey poupon mustard, 1 lb chicken. The marinade works[…]
Read More »Come stop by our Official Grand Opening Party today, from 9:00am – 5:00pm. We will have food and drinks, meet our coaches, make new friends and learn a little about CrossFit. We will have t-shirt giveaways to those who win their WODs and Grand Opening Savings! 10:00am “Cindy” AMRAP[…]
Read More »Endurance 50 Burpees for time WOD 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. Post Score to Comments. Recipe of the Day Paleo Chicken Parm Ingredients[…]
Read More »WOD 3 Rounds NOT for time: 0:60 L-Sits 30 Good Mornings (45,33) 60 Abmat Situps 30 Back Extensions (25,15) Ca$h Out 2 Minutes Max DU Post Score to Comments Midline Midline stabilization is essential for effective functional movement. The midline is the entire spine, and its stability is dependent not[…]
Read More »Strength TGUs EMOTM for 10 min. do 3 on each side WOD “James Bond” 12-9-6-3 Squat Snatch (95, 65) Ring Dips Post Score to Comments. Recipe of the Day Guacamole Ingredients  3 ripe avocados  1 teaspoon fresh lemon juice  1 teaspoon ground black pepper  1 teaspoon ground fresh garlic  1[…]
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