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Thursday April 5, 2018, CrossFit Stapleton – Denver, CO


Thursday April 5, 2018, CrossFit Stapleton – Denver, CO


Cashew-Pesto Chicken w/ Blistered Tomatoes & Asparagus


For the Chicken & Veggies –


• 1.5# chicken breasts (skinless/boneless – pounded to 1-in. thickness)

• Salt/Pepper (to taste)
• 1/4C almond flour
• 2T Parmesan cheese (grated)
• 1T butter (melted)
• 3C cherry tomatoes
• 1/2# asparagus (butts removed)
• 3 garlic cloves (peeled & minced)
• 1T red wine vinegar

For the Pesto –
• 2C packed fresh baby spinach
• 1C packed fresh basil leaves
• 1/2 cup loosely packed fresh flat-leaf parsley

• 3/4C cashews (raw/unsalted)
• 2 lemons (zested & juiced)
• Salt/Pepper (to taste)
• 1/3C parmesan cheese (grated)
• 2 garlic cloves (peeled & minced)
• 1/4C EVOO (+ 1/4C if necessary)


1. Set your oven broiler setting to 400F.
2. Heat 2T EVOO in a large oven-safe skillet over medium-high heat.
3. Season chicken with salt/pepper. Add chicken to the hot pan – brown 4-5 minutes on each

side. Move pan into the oven and place in the oven for 10-15 minutes, or until the chicken

is cooked through.
4. In a small bowl combine – almond flour, cheese, and butter in a bowl. Set aside.
5. While the chicken cooks – prep your pesto.
6. In a large food processor add spinach, basil, parsley, cashews, lemon zest & juice, a few

pinches each of salt and pepper, parmesan, garlic and EVOO. Blend on high, until smooth – adding up to 1/4C more of EVOO if necessary. We want to reach a smooth and spreadable peanut butter-like texture!

7. Next – prep your veggies! Heat remaining 2T EVOO a new large skillet over medium-high heat. Add tomatoes and asparagus and cook 6 minutes or until softened and beginning to brown. Add garlic and cook 30-60 seconds – or until you can smell it and then add in the vinegar to deglaze the pan, season with a pinch of salt and pepper and remove from the heat. Keep set aside and warm to serve with the chicken!

8. Once the chicken is cook through, remove from the oven and then crank oven to high broil heat.

9. Spread 1/4C pesto evenly over each chicken chicken breast and then top with almond flour/cheese mixture.

10. Place pan in oven and broil (keep an eye on these guys – they can burn fast!) 2 minutes or until pesto and crunch is browned and melty.

11. Remove from the oven and serve each pesto topped chicken breast with a heap of blistered veggies.

12. Enjoy!





A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B. Option 1
Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean
Ring Muscle-Up


Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips



A. Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean x 3 rep

B. For time:
15 Hang Power Cleans
30 Box Dips
10 Hang Power Cleans
20 Box Dips
5 Hang Power Cleans
10 Box Dips


Bumper’s ClubTBD



A. Ben’s Programming

B. For time:
800m row

20 DB Floor to OH (clean & jerk/push-press)

30 Push-ups

15 DB Floor to OH

30 Push-ups

10 DB Floor to OH

30 Push-ups

800m row

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