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Wednesday March 15, 2017 CrossFit Stapleton- Denver, CO

Happy Wednesday!!

Free Recipe!!!

Chicken Wings w/ Brussel Sprout Slaw 

Ingredients (For the Wings): 

1.5# chicken wings

2t baking powder

1t salt 

1C hot sauce (Franks Red!) 

1t pepper

For the Slaw: 

2T EVOO mayo 

1t Dijon mustard

1 lemon (zested & juiced) 

2T EVOO

1 ½# brussel sprouts (trimmed and shredded)

1 large shallot (chopped fine) 

4 celery stalks (trimmed and diced small) 

Salt/pepper (to taste) 

¼C mint leaves (chopped) 

Directions:
1. Preheat oven to 400˚F.
2. Remove excess moisture from chicken wings with a paper towel.
3. In a large bowl, stir in baking powder and salt until chicken is thoroughly coated.
4. Bake on a baking rack (or foil lined sheet if you don’t have a rack) for 1 hour, or until golden brown and crispy, flipping every 20 minutes or so. 

Meanwhile – make the dressing for the slaw by, whisking together the mayonnaise, mustard, lemon juice and zest in a small bowl. Add the oil a little at a time, whisking all the while.

Complete the slaw by mixing together the shredded sprouts, shallot and celery in a large bowl with the dressing. Cover and place in the fridge until you are ready to serve! 

Once the chicken is done – finish up the wings by heating your buffalo sauce and black pepper in a large skillet over medium heat. Once the sauce is hot add in your crispy wings and toss to coat. 

Serve your crispy buffalo wings alongside the brussel sprout slaw! 

!!Enjoy!!


If you like to join the ‘Athlete in the Kitchen’ Club and receive weekly recipes & shopping lists dropped into your inbox every Friday please email tayler@crossfitstapleton.com

The AITK Club is $20mo and includes – 5 ‘Tayleo‘ meals (4 dinner/lunches & 1 breakfast) that feed 4! 

Tayleo = (Gluten Free – 80/20 Paleo – Family Friendly)

CROSSFIT CLASSES:

Performance-

A. Deadlift

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 92% x 1 rep

*Set 6 – 98% x 1 rep

– Rest 3 minutes between sets.

B. Four rounds for time of:

Run 400 Meters

25 Kettlebell Swings (55/35)

15 Toes to Bar

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Fitness-

A. Deadlift

5×6 (moderate/light load)

– Rest 3 minutes between sets.

B. Four rounds for time of:

Run 400 Meters

20 Russian Kettlebell Swings

15 Levers or V-ups (your choose)

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BOOTCAMP RX CLASS:

A. 3 Rounds for Time:

Row 800m

20 Russian KB Swings (heavy!)

40 Sit-ups

B. Midline Fun – NFT (complete both tasks):

1 – Accumulate 1-2 minutes TOTAL on the parallets (L-sit)

2 – Accumulate 3 minutes in a high plank (no elbows or side plank)

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