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Thursday June 28, 2018, CrossFit Stapleton – Denver, CO

27
Jun

Thursday June 28, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!!

Salmon Cakes & Avocado Salsa

For the Salmon Cakes –

• 1 1/2# salmon fillet (skinless – chopped into 1/4” chunks)

• 1T EVOO
• 1t garlic powder
• 1t salt
• 2t pepper
• 6 scallions (sliced thin – butts removed)

• 1/2 red bell pepper (seeded and diced)

• 1/2 jalapeño (seeded and diced small)
• 1C almond flour
• 2 eggs (whisked)
• 3T EVOO mayo
• 1T Worcestershire sauce
• 1/4C cilantro (minced – stems removed)

• 3T butter

For the Avocado Salsa –
• 3 tomatillos (peeled & diced)
• 2 avocados (seeded – and chopped)
• 1 lime (zested & juiced)
• 1 garlic clove (peeled & minced)
• 3 scallions (sliced thin – butts removed)

• 1/2 jalapeño (seeded and diced small)

Directions:

1.Set oven to 400F.

2. In a medium mixing bowl toss together ALL ‘salmon cake ingredients’ except for the butter – we will use the butter to sear the cakes in!

3. Once all ingredients are mixed together well until a chunky sticky ‘dough’ forms.

4. Form into 6-8 patties and set aside.

5. Heat butter in a large skillet over medium-high heat. Once butter is melted and pan is very hot sear formed patties 1-2 minutes per side until browned on each side! Work in batches if necessary to prevent overcrowding in the pan.

6. Do not worry about the cakes cooking through on the stove top – we are going to finish cooking them in the oven!

7. Place browned cakes on a foil lines sheet and pop in the over to finish cooking – about 10-15 minutes.

8. While the cake finish cooking toss ALL ‘avocado salad’ ingredients in a medium bowl until well mixed. Store covered in the fridge until you are ready to serve it!

9. Serve hot salmon cakes immediately topped with the avocado salsa.

10. Enjoy!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance-

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

 

B. Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (55/35)
20 Push-Ups
10 Toes to Bar

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Fitness-

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – BW Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

 

B. Complete as many rounds and reps as possible in 12 minutes of:
20 Russian Kettlebell Swings
20 Push-Ups(Banded Push-Ups)
10 Knees to Chest

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. (15 Min) – 4 Rounds

1 min Wall sit

8/arm Single Arm Bench Press 31X2

Max Ring Rows at Strict 2121 Tempo Until Failure

 

B. 25 min Cap – 5 rounds for time:

400 meter run

20 meter sled push (10 meter high handles, 10 meter low handles)

10 Jumping Air Squats

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