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Wed Feb 1, 2017

New in 2017: The Commited Club! Recognizing those athletes who made it for 20 or more workouts in the previous month. Congratulations to these 36 people who have started off their year with a bang!


Deadlift OT90 x 6 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 75% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90%

AMRAP in 3 min: 21 Deadlifts (185/135 or <45% ) 21 Lateral bar hop Burpees Max Cal Row — Rest 3:00 — AMRAP in 3 min: 18 Deadlifts (225/155 or <55%) 18 Lateral bar hop Burpees Max Cal Row — Rest 3:00 — AMRAP in 3 min: 15 Deadlifts (275/185 or <65%), 15 Lateral bar hop Burpees Max Cal Row — Rest 3:00 — AMRAP in 3 min: 12 Deadlifts (315/205 or <75%), 12 Lateral bar hop Burpees Max Cal Row


Nutrition Wednesday with Coach Courtney, RD

Baked Buffalo Cauliflower "Wings"

Football season is almost over (yay - haha!) and what better way to celebrate than with a flavorful appetizer! This recipe is a tasty substitution to classic buffalo wings.

Ingredients: 1 head of cauliflower (approx 600g) 1/2 cup milk (use water or almond milk if preferred) 1/2 cup water 3/4 cup coconut flour (84g) 2 tsp garlic powder 1 tsp cumin 1 tsp paprika 1/4 tsp salt 1/4 tsp pepper 1 cup Frank's Red Hot Sauce


1. Line a baking sheet with parchment paper and preheat your oven to 425F

2. Wash and cut cauliflower into bite size pieces/florets

3. Mix the milk, water, flour, and spices in a medium bowl. The batter should be the consistency of pancake batter.

4. Coat the cauliflower in the batter. Shake off the excess batter before placing the cauliflower pieces on the baking sheet.

5. Bake for 20-25 minutes until golden brown, flipping the florets over half way through baking.

6. Remove the florets from the oven and put all of the baked florets into a mixing bowl with the Frank's Red Hot Sauce and coat evenly. Return the cauliflower florets to the baking sheet and bake in the oven for another 20-25 minutes.

Nutrition Facts (per 90g of wings - approx 5 wings)

Protein: 5g Fat: 2g Carbohydrates: 14g

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