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Thursday August 30, 2018, CrossFit Stapleton – Denver, CO

29
Aug

Thursday August 30, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

Image result for banana gif

Almond & Banana Breakfast Cookies

Ingredients

1C almond butter (creamy!)

1 egg

1 ripe banana

1/3C arrowroot or tapioca flour

1/4C coconut sugar
2T vanilla protein powder
1t vanilla extract

1t cinnamon
1t baking powder
1T molasses
1/2t salt

For Decoration
1/2C dark chocolate chips

1t coconut oil

Directions

1. Set oven to 350F.

2. In a stand mixer use using a hand mixed bled together the almond butter, egg, and banana in a large bowl, until banana is well smooth and blended.

3. Add in your flour, protein powder, sugar, spices, baking powder, and extract to the large bowl, and mix until everything is incorporated and smooth.

4. Fold in molasses and pinch of sea salt.

5. Press plastic wrap tightly over the dough (directly on top of it!).

6. Place covered dough bowl in the freezer for 15-20 minutes.

7. After the dough hardens, scoop 2ish T dough balls onto a parchment lined baking sheet. BE sure to space them each at least 2 inches apart – they will grow!

8. Press each cookie flat with a fork.

9. Bake in the preheated oven for 9-11 minutes.

10. Remove from the oven once they are cooked and set aside to cool.

11. While the cookies cool, melt your chocolate.

12. Heat chocolate chips and coconut oil in a microwave bowl in :30 intervals until shimmery and melted.

13. Once the cookies have cooled, dip half of each cookie into the melted chocolate, place on lined pan or plate. Repeat for all the cookies and then finish each with a pinch of salt!

14. Place the cookies in fridge to cool the chocolate coating.

15. Eat with coffee in the morning! Mayyyybe scramble up an egg or two as well!

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

We last tested 1-RM Front Squat on July 10, 2018.

B. “Karen” – For time:
150 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps

B. 3 Rounds for Time:
25 Wall Ball Shots

25 Air Squats

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Rounds:

A1. 6/leg Split Squat 21X0

A2. 6/side Lateral DB Box Walk Over on low box

B. 2 Rounds:

B1. 15 Banded Kneeling Hip Thrust with 1 second pause at peak

B2. 5/side Staggered Stance RDL 3111

B3. 15 Banded Hip Abduction with 1 second pause at peak

C. For Time:

30 Kettlebell Deadlifts (Heavy with 2 bells)

60 Meter farmers Carry

100 Double Unders/150 Singles

20 Duel Handed Russian Kettlebell Swings (moderate with 2 bells)

40 Meter Front Rack Kettlebell Carry

75 Double Unders/ 100 Singles

10 Kettlebell Thrusters (lighter than KBS)

20 Meter Overhead Kettlebell Carry

50 Double Unders/75 Singles

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