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Posts tagged “Barbecue

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


WOD 7/23/16

LEMON BASIL SEARED SCALLOP PASTA

Lemon Basil Seared Scallop Pasta


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WOD 7/1/16

WILD MUSHROOM SOUP

Wild mushroom soup

Wild Mushroom Soup


WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th

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GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH

Grilled Romaine Hearts with Bacon & Celery Salt Ranch


CFSR WOD 4.25.2013


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Thursday 4-25-13

Back Squat
5×3 @ 80% of 3rm (+20)
Split Jerk 
5×2 @ 75% (+10)
+
For total Grasshoppers
4 Rounds:
2min Clock:
3 Deadlifts 155/110
3 Hang Cleans 155/110
3 Front Squats 155/110
ME Grasshoppers
Rest 1min
Mother Teresa
“Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it.”
― Mother Teresa
I ate these this morning they are easy to make and good!
Best eaten shortly after a workout as the bananas push up the glycemic load.

CFSR WOD 4.23.2013

4.4.2014 open 13.5 004

Tuesday

Push Press
5×3 @ 70% (+10)
Back Squat
5×5 @ 75% of 3rm (+20)
+
Against a 7min clock
100 Kettle Bell Swings (70/53)
*Any time the kettlebell is dropped 7 Burpee penalty
“Eighty percent of success is showing up.” 
― Woody Allen
Braised Pork Loin | by Sonia! The Healthy Foodie

CFSR WOD 04.15.2013

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*Skill Of the Week*

Posture and Breathing
During this skill of the week we will take time during each class to learn correct posture (i.e Foot Placements, hand grips ect..) and proper breathing during lifts.
Monday
Front Squat
3×3 @ 75% (+10lbs)
So if your Front Squat 1rm is 100. You Squat 85lbs(75+10)
+
“Nasty Girls”
3 Rounds For time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
A few of you may remember Max from back in 2008-2009 here he is front squatting 572lbs!

“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes

Don’t Eat This Fish. There Might Be Viruses Inside

Lemon Mustard Baked Salmon-post

RECIPE OF THE DAY: Lemon Baked Salmon