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Thursday March 22, 2018, CrossFit Stapleton – Denver, CO

21
Mar

Thursday March 22, 2018, CrossFit Stapleton – Denver, CO

FREE RECIPE OF THE WEEK!

CrocPot Sweet & Sour Soup

Ingredients:

• 8C veggie broth
• 1⁄3C soy sauce
• 1⁄3C rice vinegar
• 1C canned bamboo shoot strips
• 12oz baby Bella mushrooms (sliced thin)

• 1” fresh ginger (peeled & crushed)

• 1T sriracha sauce
• 1 pinch pepper
• 1t agave
• 1 square firm tofu (drained & cubed) • 1/2C fresh cilantro (minced)

• 8 green onions (sliced thin – butts removed)

Directions:

1. Pour broth into your slow cooker along with the soy sauce, rice vinegar, bamboo shoots, mushrooms, ginger, sriracha, white pepper, agave and tofu.
2. Cook on low 6 to 8 hours, or high 3-4 hours.
3. Stir in cilantro and green onions just right before serving.

4. Serve hot and enjoy!!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance/Fitness –

A. Every 10 minutes (SOLO), for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders

– Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Every 10 minutes (SOLO), for 40 minutes (4 sets) for times:
Run 1200m (two big loops)
50 Double-Unders (or 100 SUs)

– Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

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