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Wednesday December 2, 2015 CrossFit Stapleton- Denver, CO

Easy Breakfast Casserole

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Serves: 5-6
Ingredients
  • 2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted
  • 1 large sweet potato or yam, diced
  • ½ teaspoon fine sea salt
  • 1½ pound breakfast sausage
  • ½ yellow onion, diced
  • 2 cups chopped spinach
  • 10 eggs, whisked
  • ½ teaspoon salt
  • ½ teaspoon garlic powder
Instructions
  1. Preheat oven to 400 degrees. Grease a 9×12 baking dish.
  2. Toss diced sweet potatoes in fat and sprinkle with salt
  3. Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft.
  4. While sweet potatoes are cooking, place a large sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in meat.
  5. Place meat mixture in baking dish, add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combine.
  6. Place in oven and bake for 25-30 minutes, until eggs are set in the middle.

 

CROSSFIT CLASSES: 

Performance-

Every 3 minutes, for 15 minutes (5 sets):

20 Dumbbell Walking Lunges (heavy)

20/15 Ring Dips

B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings (24/16 kg)

15 Wall Ball Shots (20/14 lbs)

———————————————————————————————————————

Fitness-

A. Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010

Rest 45 seconds

Single Arm Dumbbell Row x 10 reps each arm @ 2111

Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings

15 Wall Ball Shots

———————————————————————————————————————

BOOTCAMP RX CLASS: 

Interval WOD 5 sets

150 M Sprint (set up cones outside / could sub row if cold)

15 Ball Slams (30/20)

10 HR Pushups

5 Toes to Bar (sub knees to chest on bar or levers from ground)

Rest 1 minute in between sets

 

*Interval is designed for an ALL OUT 100% effort…be strict on pushups

*Jogging is not an option

*Record score for each set, goal is to maintain time within 5-10 seconds

Rest 5 … then… CASHOUT

100 Abmat sit ups for time – write score up on board

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