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Thursday July 19, 2018, CrossFit Stapleton – Denver, CO

18
Jul

Thursday July 19, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!!

 

Coconut-Chia Pudding & Mixed Berry Jam Parfait w/ Cinnamon & Spice Pecans

Ingredients-

For the pudding –

1/2C chia seeds
2 (15oz) cans coconut milk (full fat – shaken well)

1T honey
1t vanilla extract
1t cinnamon
1 pinch salt

For the Berries –
2C frozen berries
1 lime (zested/juiced)

For the Pecans –
1C pecans (unsalted)
3T butter (melted)
1T honey
2t cinnamon
1 small pinch cayenne

 

Directions:

1. Set oven to 375.

2. In a Tupperware big enough to accommodate the volume of two coconut milk cans + seasonings whisk vigorously together ALL ‘pudding’ ingredients until well combined.

3. Place mix in the fridge and allow to sit OVERNIGHT!

4. In the meantime – Place all berries in a small (4C) sauce pot along with the lime zest and juice. Heat pan over medium-high heat and (stirring frequently to prevent burning) bring to a boil. Once boiling turn heat down and simmer until berries have cooked down and a syrupy – about 10 minuets. Be sure to keep stirring!!

5. Melt butter in a microwave safe bowl and whisk in the honey, cinnamon and cayenne until well combined. Once that’s all mixed together toss pecans in a bowl with the spiced butter – toss SUPER well to combine.

6. Once the pecans are coated place them in once layer on a foil lined sheet and pop in the preheated over for 5-10 minutes – KEEP a close yes here, as they can burn quickly and easily.

7. The NEXT morning (remember that chia pudding needs to set overnight!) serve a scoop of pudding with a warm (re-heat this in the microwave if you choose) drizzle of beery jam and a small handful of cinnamon and spice pecans!

8. Enjoy!

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

– Go as heavy as possible!

 

B. Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

 

C.For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

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Fitness-

A. Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 5 reps

 

B. Every two minutes, for 8 minutes (4 sets) of:
Push Press x 5 reps

 

C.For time:
30 Calories of Assault Bike
20 Burpees

20 Ring Rows

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Rounds

8/Arm Seating Single Arm Press 21X2

8 Bent Over Dual KB Row 21X1

5 Row to External Rotation

20 seconds Hanging L Sit

 

B. 7 Rounds for time:

7 Handstand Push Up

7 KB Thrusters

7 Knees to Elbow

7 KB Deadlift

7 Burpees

7 Kettlebell Swings

7 Pull Ups

 

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