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[…]
Read More »Strength 1. Snatch Pulls 3×3 2. Power Snatch 2-2-2-2-2 WOD “Thunder Struck” 3 RFT 40 DUs 30 Wall Balls 20 Abmat Situps 10 Power Cleans (115,75) Post Score to Comments.
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*Thank you Deb Morandi for bringing these in for Scott & I, so yummy! Ingredients: 1/2 cup coconut flour 1/2 tsp salt 1/2 tsp baking soda 6 eggs 1 banana 1/2 cup coconut milk (canned) 1/4 cup coconut oil 5 tblsp dark chocolate chips Directions: Preheat oven to 350. Line[…]
Read More »Strength 50 Turkish Get-Ups not for time WOD “Boat Race” 3RFT 500m Row 400m Run Rest 3 Mins. *Courtesy of CFNE. Post Score to Comments
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