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Wednesday April 19, 2017 CrossFit Stapleton- Denver, CO

FREE ATHLETE IN THE KITCHEN RECIPE

ALERT!!!!!!!

Croc Pot Orange Chicken & Roasted Broccoli

Recipe:

• 4 chicken breasts (boneless and skinless)

• 1 red onion (peeled & sliced thin)

• 3 oranges (zested & juiced)

• 3/4C BBQ sauce

• 3T coconut aminos (or soy sauce)

• 1T sriracha

• 1 head broccoli (chopped into florets)

• 1 bundle green onions (sliced thin)

• Salt/Pepper (to taste)

Directions:

1. Place chicken breast, red onion, the zest and juice of one orange in slow cooker. Salt and

pepper each side of the chicken lightly and cover and cook on low for 6 hours.

2. In a medium bowl whisk together remaining zest and juice of the oranges, BBQ sauce,

coconut aminos, siracha and a bit of salt and pepper.

3. After 6 hours – remove cooked chicken breast from slow cooker, chop into bite size pieces.

Place cut chicken and chopped broccoli (raw) back in the slow cooker, add the sauce and stir

until everything is combined. Cover and cook on high for an additional 40 min.

4. Garnish with green onions and crushed red pepper.

5. Enjoy!

For More Recipes and to be apart of Athlete in the Kitchen (Details Below), Email Tayler at Tayler@CrossFitStapleton.com

Athlete in the Kitchen Recipes ($20/mo for CFS Members ONLY)

Weekly Recipes dropped into your inbox

5 meals (4 dinner/lunches & 1 breakfast)

‘Almost Paleo (80/20)’ or ‘Vegetarian’

All options Gluten Free

 

Happy Wednesday!

 

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 20 minutes (10 sets) of:

Clean x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (185/135 lbs)

10 Burpees Over the Barbell

15 Toes to Bar

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Fitness-

A. Every two minutes, for 20 minutes (10 sets) of:

Power Clean (from the floor) x 3

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Power Clean + Push Press

10 Burpees

15 Knees to Chest

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BOOTCAMP RX CLASS:

A. 15 minute AMRAP:

10 KB Clean and Jerks

20 Burpees

30 Knees to Chest

B. For Time:

800m run

Rest 5 minutes

Repeat!

Score = BOTH 800m times (separate)

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