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Thursday September 27, 2018, CrossFit Stapleton – Denver, CO

26
Sep

Thursday September 27, 2018, CrossFit Stapleton – Denver, CO

Recipe of the Week!!!

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. Five rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14 lbs)

10 Strict Pull-Ups

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Fitness-

A. Five rounds for time of:

400 Meter Run

20-30 Push-Ups (banded option)

20 Wall Ball Shots

5 Jumping Tempo Pull-Ups (or 10 Ring Rows)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 6 KB Hang Squat Cleans (Focus on form and then add weight)

A2. 8/ Arm Single Arm DB Muscle Snatch (Work up to heavy weight)

 

 

B. 3 Rounds:

B1. 6-8 Dumbbell Bench Press @ 30X0

B2. 20 Sec AMRAP of Clapping Push Up/Push Up

B3. 20-30 second Pronated Chin Up Hold

 

 

C. 20 Min AMRAP:

1 Rope Climb

5 Handstand Push Ups

10 Cal Row

20 Russian Twists

40 Double Unders

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