Recipe of the Week:We’re always looking for healthy and easy recipes. This Sheet Pan Dinner — Chicken, Potatoes and Bacon Wrapped Asparagus should do the trick! Ingredients:Red Potatoes3 large red potatoes1/4 red onion, chopped1 tablespoon olive oil2 teaspoons ranch seasoning (we used Simply Organic)salt, to tasteAsparagus1/2 lb. asparagus (8 spears)4 slices thick-cut bacon, halvedpepper, to... Read More
24
Mar
Thursday 3.25.2021
“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:CrossFit Open WOD 21.3! Throwback of the Week:Throwback to one of our favorite member made memes.
23
Mar
Wednesday 3.24.2021
15 – 10 – 5 Unbroken Hang Power Cleans “Divide and Conquer”14 Minute AMRAP: teams of 2Row for Max Meters75 Power Cleans (135/95)150 Sit-upsTomorrow’s Forecast:Goat Day! Recovery of the Week:Watch this great video on some tips to help you through soreness!
22
Mar
Tuesday 3.23.2021
“Boop”16 Minute AMRAP:40 Wall Balls (20/14)30 Chest to Bar Pull-ups20 Push Press (115/85)10 Bar Muscle-ups Tomorrow’s Forecast:Row – Power Cleans – Sit-ups Box Brief:Thursday is Bring A Friend Day! Question of the Week:Would you rather live without air conditioning or a vehicle?
21
Mar
Monday 3.22.2021
“Open WOD 21.2” two heatsFor Time: 20 Minute Cut-off10 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24/20)20 Dumbbell Snatches15 Burpee Box Jump Overs30 Dumbbell Snatches15 Burpee Box Jump Overs40 Dumbbell Snatches15 Burpee Box Jump Overs50 Dumbbell Snatches15 Burpee Box Jump Overs -OR-“Hold My Beer”20 Minute AMRAP:200 Meter Run30 Second L-Sit200 Meter Run30 Second Handstand Tomorrow’s... Read More
18
Mar
Friday 3.19.2021
“Open WOD 21.2”For time:10 Dumbbell Snatches15 Burpee Box Jump-overs20 Dumbbell Snatches15 Burpee Box Jump-overs30 Dumbbell Snatches15 Burpee Box Jump-overs40 Dumbbell Snatches15 Burpee Box Jump-overs50 Dumbbell Snatches15 Burpee Box Jump-overs50-lb. dumbbell, 24-in. boxTime cap: 20 min. Recipe of the Week:Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with... Read More
Recipe of the Week:Looking for a new side to have with your lean protein? Try out this Oven-Baked Salmon with Almond Parsley Salad.Ingredients:12 ounce salmon fillet, cut into 4 piecesCoarse-grained saltFreshly ground black pepperToasted Almond Parsley Salsa, for servingBaked squash, for serving, optional Toasted Almond Parsley Salad:1 shallot1 tablespoons red wine vinegarCoarse grain salt2 tablespoons... Read More
17
Mar
Thursday 3.18.2021
“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:CrossFit Open WOD 21.2! Box Brief:Each year we partner up with our local first responders in the Annual Maltz Challenge, to support the families of those who lost their lives protecting us. Unfortunately,... Read More
16
Mar
Wednesday 3.17.2021
“Take A Lap”Every 4 Minutes for 7 Rounds:400 Meter Run20 Russian KBS (72/53)20 Sit-ups Tomorrow’s Forecast:Goat Day!Recovery of the Week:It’s time to stretch! We’ve posted this video once before, but it’s such a great video showing us how and what we should be stretching in the morning. Enjoy!
15
Mar
Tuesday 3.16.2021
“Jub-Jub”4 Rounds:21 Wall Balls (20/14)15 Pull-ups9 Clean and Jerks (135/95) Tomorrow’s Forecast:Run – Russian KBS – Sit-ups Question of the Week:What modern convenience can you not live without? Box Brief:We are SUPER excited to announce our 1st Annual Sowing Fields Camp for Teens. It is our goal to help the youth of our community to... Read More