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Thursday June 29, 2017 CrossFit Stapleton- Denver, CO

Free Recipe of the Month!!!

Marinated Pork Chops w/ Chili Lime Corn on the Cob

Ingredients:

For the Corn –

• 4 ears of corn

• 1/2C butter

• 1/4C cilantro (chopped well)

• 2 limes (juiced)

• Salt/pepper (to taste)

For the Pork

• 4 bone in pork chops

• 1/2” ginger (minced)

• 1t coriander

• 1t chili powder

• 2 garlic cloves (minced)

• 2T tomato paste

• 1T honey

• 3T EVOO

• 1T apple cider vinegar

Directions:

1. First – turn your outdoor grill on to medium-high heat (if you plan to cook your corn

and meat tonight/today).

2. Place your corn ears in cold water (fully submerged) in 15 minutes.

3. During this time – prep your pork chop marinate by first whisking ALL ‘pork’

ingredients, minus the pork in a medium bowl – then place the mixed sauce into a

large ziplock bag along with the pork. Ensure pork is covered well with the marinate

and allow 30 minutes – 3 days (refrigerated) to marinate.

4. After 15 minutes of soaking for the corn its time to peel back the husks (just a bit – do

not completely remove them!). Remove and discard the silk and bring the husks back

over the cob.

5. Place your marinated pork on the grill and cook 3-5 minutes/side, or until cooked

through. Set on a plate tented with foil, once cooked – and keep warm while the corn

finishes up!

6. Grill corn on the heated grill 15-20 minutes, turning frequently, until husks are dry and

brown.

7. While the corn cooks – melt the butter, cilantro, lime juice, and a few pinches of salt/

pepper in a small sauce pan.

8. After you remove the corn from the grill (keep the grill on!) – carefully – peel back the

husks and brush the chili/lime butter over the corn. Bring the husks back up over the

corn and pop on the grill for another 1-2 minutes.

9. Serve corn (husk fully peeled back) alongside cooked pork chop!

10. Enjoy!

 

 

CROSSFIT CLASSES:

Performance-

A. Five sets of:

Hang Snatch + Snatch

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 5 seconds between jumps)

Rest 2 minutes

B. Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

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FitnessA.

Five sets of:

Hang Snatch x2 + OHS

Rest 20 seconds

5x Box Jumps (step down!)

Rest 2 minutes

B. Three rounds for time of:

400 Meter Run

15 Overhead Squats (light load – even PVC if necessary!)

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. 4 Rounds for Time:

500m Run

10 SA-KB OHS (5/arm)

B. 5min AMRAP:

10 KB Snatches

20 DUs

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KIDS TRAINING:

A. Strength/Skill Overhead Squat Intro:

PVC/Empty Bar – OHS Review/Demo

5×5 – Pick a easy load and keep the same for all 5 sets.

B. 5min AMRAP:

10 PVC OHS

20 Singles

30m shuttle sprint (15m down/back)

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