by Coach Sarah | Oct 25, 2017 | Wod
FitCity CrossFit – CrossFitWarm-upWarm-up (No Measure)200m Run 3 rounds: 10 squats 10 push ups 10 toes to bar 10 box jumps Squat & Shoulder PrepMetconMetcon (AMRAP – Rounds and Reps)AMRAP 4 25 Cal Row 15 Pull Ups 10 Burpees Rest 4 minutes AMRAP 4 20...
by admin | Oct 24, 2017 | Recipes
Ingredients 1 pork tenderloin 1-2 Tbsp extra virgin olive oil 1/2-1 c coconut sugar Salt & pepper to taste Directions Place pork in bottom of instant pot. Using your hand spread olive oil on all sides of the pork. Spread coconut sugar on all sides of the...
by admin | Oct 24, 2017 | Recipes
Ingredients – 4 Servings 6 chicken thighs (or 4 breast) 15 garlic cloves, coarsely chopped 1 cup white vinegar 1 cup soy sauce (or coconut aminos) 2 tablespoons black peppercorns (or 1 tablespoon of black pepper) Preparation Place chicken, garlic, vinegar, soy...
by Coach Sarah | Oct 24, 2017 | Wod
FitCity CrossFit – CrossFit*Did you sign up for your potluck food for Saturday?? See sheet at the gym posted on the whiteboard!Warm-upWarm-up (No Measure)2 min Row AMRAP 2 6 Pass Throughs 8 Serratus Push Ups 10 Tuck Jumps Squat & Shoulder Prep plus wrist...
by Coach Sarah | Oct 23, 2017 | Wod
FitCity CrossFit – CrossFit*THIS Saturday be sure to join us for our FitCity Creepy Carn-evil Bring A Buddy WOD party!!!Warm-upWarm-up (No Measure)200m Run AMRAP 5 10 Med Ball Squat Clean Thruster 10 Split Squats 10 Knees to Elbows Squat & Shoulder...
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