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Main – WOD

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CFG warm up (No Measure)

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Turkish Get Up (3x(3 each arm))

Metcon (AMRAP – Reps)

4 Rounds for Reps
:40 Power Clean (95/65)
:40 Thruster (95/65)
:40 Slam Ball (25/20)
1:00 Rest

4 Rounds for Reps
:40 Power Clean (135/95)
:40 Thruster (135/95)
:40 Slam Ball (30/25)
1:00 Rest


Banded Overhead/ IT Band Smash

  1. Griff Reply
    Lemon Bars, Prep time: 15 min, Cook time: 25 min Ingredients: Crust: 1 cup almond flour, 1/4 cup almond butter, 1 tbsp honey, 1 tbsp grass-fed butter, softened, 1 tsp vanilla, 1/2 tsp baking powder, 1/4 tsp sea salt Filling: 3 eggs, 1/2 cup honey, 1/4 cup lemon juice, 2 1/2 tbsp coconut flour, 1 tbsp lemon zest, finely grated, Pinch of salt Directions: 1.Preheat oven to 350. 2.Coat 9×9 baking dish with coconut oil or butter. 3.Combine all crust ingredients in food processor until a “crumble” forms. 4.Press crust evenly into the bottom of pan. 5.Using a fork, prick a few holes into crust. 6.Bake for 10 minutes. 7.While crust is baking, combine all filling ingredients in a food processor until well incorporated. 8.When done, remove crust from oven and pour filling evenly over top. 9.Continue to bake for 15-20 minutes, or until filling is set, but still has a little jiggle. 10.Cool completely on wire rack. (You can also chill in the fridge if desired, to further set the filling).
  2. Patti Griffin Reply
    Paleo Sweet & Spicy Bacon Wrapped Chicken Strips...4 boneless, skinless chicken breast, 12strips of bacon, 2cup maple syrup, 4 Tbls. Chili powder. Preheat oven to 350. Wash & dry chicken, and cut evenly into 6 pieces. Slice bacon in half crosswise. Wrap one slice of bacon around each chunk of chicken & secure with a toothpick. Combine maple syrup & chili powder and brush bacon wrapped chicken. Bake 30 minutes in a rimmed baking sheet. Bacon will be crisp & chicken should be cooked through. Enjoy!

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