Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
“My Life is My Message”
― Mahatma Gandhi
Mobility WOD 151
The holy grail of hip mobility for the high glute/internal rotation.
*In teams of two complete:
100 Kettlebell Swings 53/35
30 Toes to Bar
10 Snatches (any style) 155/105#
30 Toes to Bar
100 Partner Wall Balls 20/14#
For time. Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
“Friendship is everything. Friendship is more than talent. It is more than the government. It is almost the equal of family.- Don Corleone”
― Mario Puzo, The Godfather
Mobility WOD 94
POSE Method Running drills
“Moderation is a fatal thing. Nothing succeeds like excess.” Oscar Wilde
Mobility WOD 41 improving shoulder organization & 3 min Challenge
RECIPE OF THE DAY: Breakfast Egg Muffins
Imagine running on ice to reduce the stress on your body and become more efficient.
3 rounds for time:
1 Bear complex (95/65)
10 Burpee pullups
Coaches corner: The bear complex consists of 7 unbroken cycles of, power clean to front squat to push press, to back squat to push press. If the bar is let go before you complete the 7 cycles there will be a 10 burpee penalty.
“If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut.”
Mobility WOD 35
RECIPE OF THE DAY: Sweet Frittata, Sweet Spanish Tortilla with Bacon!
It”s the weekend!! Some of us are off to the Tough Mudder! Don’t be this cat…or
Max turkish get up
4 rounds for time of:
15 Kettlebell Swings 53 lbs
100 ft Overhead Walking Lunges 45 lbs
400 m Run
“To succeed you need to find something to hold on to, something to motivate you, something to inspire you” Tony Dorsett
Mobility WOD 34
RECIPE OF THE DAY: Lamb Tenderloin Gyros