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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!

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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

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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