Monday September 22, 2014

30 Cal Row
30 Wall Balls
30 GHD Sit ups – Or Abmat Sit ups
30 Ground to Overhead 135#/95#
30 GHD Sit ups
30 Wall Balls
30 Cal Row

There is a great deal of self-will in the world, but very little genuine independence of character. ~Frederick W. Faber


Paleo Banana Nut Muffins-1

4 bananas, mashed with a fork (the more ripe, the better)
4 eggs
1/2 cup almond butter
2 tbsp coconut oil, melted
1 tsp vanilla
1/2 cup coconut flour
2 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt

1. Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
2. Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
3. Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.

Servings: 12 muffins
Difficulty: Medium
By Rebecca Bohl (

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Sunday September 21, 2014



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CrossFit – The 50s Club

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Saturday September 20, 2014


Adams Parks – 8am

In each human heart are a tiger, a pig, an ass and a nightingale. Diversity of character is due to their unequal activity. ~Ambrose Bierce

photo 3-2

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CrossFit – Shea’s Story

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Friday September 19, 2014

First, it’s not your day off.
Second, Fran.


Bench Press

10 reps x 3 rounds x 60% 1RM

The strength of a man’s virtue should not be measured by his special exertions, but by his habitual acts. ~Blaise Pascal

Handstand walk progression with Austin Malleolo – [video]

photo 4

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What Is CrossFit?

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