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Wednesday November 8, 2017 CrossFit Stapleton – Denver, CO

Bonus Recipe!!

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ALMOND JOY BARS!!!!

Ingredients:

1 cup almonds

3 tablespoons coconut oil (2 for crust and 1 for chocolate sauce)

1/2 cup coconut cream

1/8 teaspoon salt for crust

1/8 teaspoon salt for chocolate sauce

2 cups dark chocolate chips of your choice

To make the crust:

  1. Place 2 tablespoons coconut oil, 1/2 cup coconut cream, and 1/8 teaspoon salt in your blender and pulse lightly for one minute
  2. Line an 8×8 dish with parchment paper
  3. Pour the mix for your crust in to the dish
  4. Press down firmly to form the crust
  5. Freeze for 10 minutes

To make the chocolate sauce:

  1. Place the 2 cups of chocolate chips, 1 tablespoon coconut oil, and 1/8 teaspoon salt in to a bowl
  2. Microwave for 40 seconds

Putting it all together:

  1. Pull the crust from the freezer and cut in to ten bars
  2. Dip the bottom of each bar in to the chocolate sauce
  3. Dip each almond in to the chocolate sauce and place as many almonds as you would like on to each bar
  4. Use the remaining chocolate sauce to drizzle over each bar
  5. Chill for 10 minutes

EAT AND ENJOY!!!!!

 

CROSSFIT CLASSES:

Performance-

A. Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)

60 seconds of Rest

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Rest

60 seconds of Box Jumps (24″/20″)

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

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Fitness-

A. Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Rest

60 seconds of Medball Cleans

60 seconds of Rest

60 seconds of Box Jumps (step-ups)

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

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BOOTCAMP RX CLASS:

A. Five sets for max reps of:

60 seconds of Wall Ball Shots

30 seconds of Rest

60 seconds of Mountain Climbers (2ct)

30 seconds of Rest

60 seconds of Box Jumps (step-ups)

30 seconds of Rest

60 seconds of Burpees

30 seconds of Rest

 

B. For Time – 100 unanchored sit-ups

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KIDS TRAINING:

A. Strength/Skill – Box Jumps:

  • Demo/Discuss
  • Build to a tough single (height) in 5-8 minutes

 

B. 3 Sets – AMRAP:

:60 Air Squats

  • Rest :30

:60 Singles

  • Rest :30

:60 Box Jumps/Step-ups

– Rest :30

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