Coach Keith and Nicole recreated this meatloaf masterpiece and highly recommend for all of you to give it a shot! I'm sure you can switch from ground turkey to beef or increase the seasoning amount based on your spice preference. Either way, you can't go wrong with meatloaf - enjoy! Ingredients: 1 T olive oil … Continue reading Recipe of the Week – BBQ Cheddar Sweet Potato Turkey Meatloaf
WOD – 12/23/17
WOD (9am CrossFit class only) "12 Days of CrossFit" 1 Ground to Overhead 155/105# 2 Muscle Up 3 Front Squats 155/105# 4 Box Jumps 30/24" 5 Hang Power Cleans 155/105# 6 Chest to Bar Pull-ups 7 Deadlift 155/105# 8 Ring Dips 9 KB Snatch (9 reps/arm) 53/35# 10 Handstand Push-ups 11 Single KB Front Rack … Continue reading WOD – 12/23/17
WOD – 12/22/17
Strength 15 minutes to establish a 5 rep max Push Press WOD AMRAP 10 200 Meter Row 7 Burpee Pull-ups
WOD – 12/21/17
CrossFit WOD EMOM 20 Minute 1: 15/12 Calorie Bike Minute 2: 15 Push ups Minute 3: 10 Hanging toes over PVC Minute 4: 10 Strict Dips Back East Barbell (5:30pm only) a.) Every 90 seconds for 15 minutes (10 sets): Snatch x 2 reps Sets 1-2 @ 70% Sets 3-4 @ 75% Sets 5-7 @ … Continue reading WOD – 12/21/17
WOD – 12/20/17
WOD With a partner, AMRAP 20 50 Double Unders per person (relay style) 50 Power Cleans, accumulated 135/95# 50 Double Unders per person (relay style) 40 Power Cleans, accumulated 165/115# 50 Double Unders per person (relay style) 30 Power Cleans, accumulated 185/125# 50 Double Unders per person (relay style) 20 Power Cleans, accumulated 205/135# 50 … Continue reading WOD – 12/20/17
WOD – 12/19/17
WOD "CrossFit Open 15.5" 27-21-15-9 Calorie Row Thruster 95/65# Accessory Work 2 Rounds NOT for time: 10 GHD Hip Extension 10 GHD Back Extension
WOD – 12/18/17
WOD 3 RFT 21 Overhead Squats 115/75# 15 Box Jump Overs 24/20" 9 Ring Muscle Ups *No lateral box jumping, athletes must face the box Cool Down Banded shoulder stretch, 60 seconds/side
Programming Preview 12/17/17
Between all of the holiday parties and shopping happening this time of the year, we hope many of you have had some time to reflect on 2017. With the 2018 right around the corner this is the perfect time to start thinking about what your goals are for the new year. We often use January … Continue reading Programming Preview 12/17/17
WOD – 12/17/17
9am Sunday Endurance WOD EMOM 24 Min 1: 18/15 Calories on Bike Min 2:Â 20 Wall Ball Min 3:Â Shuttle Runs Min 4: 100' Walking Lunges
Recipe of the Week – Butternut Pecan Muffins (GF/Paleo)
Although the "pumpkin spice everything" season is officially fading away, I couldn't help but share this gem I came across the other day! Anything with Butternut squash will win me over, throw in the pecan streusel and just forget about it! If you are looking for something last minute to whip together for the BECF … Continue reading Recipe of the Week – Butternut Pecan Muffins (GF/Paleo)
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