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Wednesday December 23, 2015 CrossFit Stapleton- Denver, CO


Wednesday December 23, 2015 CrossFit Stapleton- Denver, CO

Paleo Egg Nog


Author: Ashley Thomas – (MyHeartBeets.Com)


  • 4 egg yolks
  • ⅓ cup coconut sugar
  • 2 cans coconut milk, canned and full fat
  • 1 teaspoon freshly grated nutmeg, freshly grated (adjust to taste)
  • ¼ teaspoon cinnamon
  • almond milk, optional (to thin out the egg nog)
  • rum, optional (but recommended)
  1. In the bowl of a stand mixer, beat yolks for a couple minutes. Gradually add coconut sugar – pausing in between to let the sugar dissolve. Set aside for now.
  2. In a saucepan, bring the coconut milk to a low simmer and then add the nutmeg and cinnamon.
  3. Now it’s time to temper the eggs. Turn your stand mixer on low and then (very) slowly add a spoonful of the hot milk mixture to the egg yolks. Repeat until you have about a cup of milk in your mixer.
  4. Once the eggs have been tempered, add them to the saucepan and allow the mixture to simmer for a few minutes.
  5. Turn off the heat and allow the egg nog to cool down.
  6. Add rum if you want to, then put the egg nog in the fridge to chill (the longer you let it chill, the thicker it will become).
  7. When you take the egg nog out of the fridge, add almond milk to thin it out according to taste.
  8. Sprinkle freshly grated nutmeg and cinnamon on top before serving.




A. Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately

B. Complete as many rounds and reps as possible in 15 minutes of:
10 Ground to Overhead (135/95 lbs)
100 Meter Run
10 Burpee Pull-Ups
100 Meter Run



A. Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Wall Climbs x 2-3 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run



A. Core 100s- For Time:

100 Bicycle sit-ups

100 Mountain Climbers

100 Sit-ups

B. BootCamp 50s- For Time:

50 Box Jumps

50 DUs

50 Lunges

50 KB Swings

50m Farmers Carry (x5)

*** Partition work however you would like… IE: you do NOT have to complete all reps before moving on to the next movement! ***

*** Once ALL work has been completed time is up ***

*** Prior to your time stopping you must have complete ALL 5 50m farmers carries ***


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