Thursday, December 6
*Reminder: the 12:30 class on Thursday, 12/6 will take place at 12:00pm! Endurance 400m Run for time WOD AMRAP 15 7 Deadlifts (225, 155) 10 Box Jumps (24, 20) 15 Abmat Situps 40 DUs Post Score to Comments.
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Thursday, December 6 – Thanksgiving Savory Bacon Butternut Squash Souffle
Ingredients 1 small butternut squash, cut in half lengthwise (about 2 cups pureed) 4 eggs, yolks and whites separated 1 heaping tablespoon coconut flour 4 slices of bacon, diced ~1/4 cup rendered bacon fat (from the bacon you just cooked) 1 garlic clove, minced 1 shallot, sliced 1 teaspoon fresh[…]
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Wednesday, December 5 – Creamy Avocado & Spinach Chicken Pasta
Ingredients 1 spaghetti squash, halved lengthwise, seeds removed 2 avocados, pits removed 6 cups of fresh spinach (or more, if you’d like) 1lb chicken, diced ½ yellow onion, diced ½ cup fresh basil, stems removed 3 garlic cloves, minced juice of 1 lemon 3 tablespoons olive oil 1 tablespoon parsley[…]
Read More »Wednesday, December 5
Strength 4 sets: 1 Squat Clean 2 Push Press 1 Split Jerk WOD “Jackie” 1000m Row 50 Thrusters (45,45) 30 Pullups
Read More »Tuesday, December 4
Strength: Front Squats 2-2-2-2-2-2-2 WOD: AMRAP 20 6 Hang Power Cleans (115,75) 6 Push Jerks (115,75) 200m Run Post Score to Comments.
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Tuesday, December 4 – Sausage Spaghetti Squash Bake
Ingredients 1lb Italian sausage 1 medium spaghetti squash, halved and seeds removed 1 bundle of kale, roughly chopped 1 red onion, halved and sliced 1 egg ⅓ cup chicken broth ½ cup canned coconut milk 1 garlic clove, minced 1 tablespoon garlic powder 1 teaspoon tarragon 1 teaspoon salt ½[…]
Read More »Monday, December 3
Strength Bench Press 3-3-3-3-3 WOD “Jeremy” 21-15-9 OHS (95, 65) Burpees Post Score to Comments.
Read More »Saturday, December 1
“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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Saturday, December 1 – Magic Brownie Bars
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 »Friday, November 30
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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