Wednesday Sept 27, 2017

3 RFT: Run 400m 30 Walking Lunges 15 GHD sit ups or 30 sit ups cashout 3 rounds 30-60 Sec Back ext or superman hold 30-60 Sec Double bottoms up KB OH hold 30-60 Sec Dball or plate Hold rest as needed throughout


Easy Pumpkin Kodiak Protein Waffles

By Coach Courtney, RD

Kodiak FlapJack and Waffle mix can be purchased at Costco and is a higher protein and fibre alternative to most pre-made waffle mixes. I jazzed up the recipe with pumpkin puree and spices for a Pumpkin Protein Waffle varation. This recipe would be great for a post-workout snack!


  • Make sure you purchase pumpkin puree and not pumpkin pie filling which has added sugar

  • Add chocolate chips to the recipe for a fun variation

  • Make a batch of waffles, store them in the freezer, and pop them in the toaster for a fast breakfast or post-workout snack

  • Top the waffles with almond butter, fresh fruit, or a low sugar syrup


  • 1 cup Kodiak Flap Jack and Waffle Mix (106g)

  • 1 cup water or milk

  • 1 egg

  • 1/4 cup (50g) canned pumpkin puree

  • 1/2 tsp pumpkin spice

  • 1/2 tsp cinnamon