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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

Ring Dips (10 minute Volume)

Metcon (Time)

3 Rounds for TIme
15 Wall Balls (20/14)
20 Weighted Sit Ups (20/14)
25 Double Unders (50 singles)

3 Rounds for Time
25 Wall Balls (20/14)
25 Weighted Sit Ups (20/14)
75 Double Unders


Banded Sink/Plantar Smash

  1. Patti Griffin Reply
    Patti Griffin June 5, 2014 at 12:12 am 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!
  2. 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).
  3. Ashley Reply
    - 3 cups of grated raw cauliflower (use a cheese grater or food processor) - 1/2 cup frozen peas - 1/2 cup carrots, thinly sliced - 3-4 garlic cloves, minced - 1/2 cup onion, diced - 1/2 TBSP olive oil - 2 eggs (or 4 egg whites) scrambled - 3 TBSP soy sauce (I used coconut aminos) 1. In a large pan, saute garlic and onions in olive oil on a medium/high heat, until onions become soft and transparent. (about 2-3 minutes) 2. Next add in peas, and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes 3. Next stir in scrambled eggs , cauliflower and soy sauce. Cook stirring frequently for about 5-7 more minutes. Enjoy adding in your favorite protein and veg. Possible add-ins: baby corn, broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and shrimp!
  4. Ruby Reply
    Bacon Lime Sweet Potato Salad: Ingredients: ½ pound bacon (225 grams) 3 large sweet potatoes (about 2 pounds/910 grams), cut into ½-inch (12-mm) cubes, 4 garlic cloves, chopped, 2 tablespoons coconut oil, juice of 1 lime, 2 tablespoons olive oil, 2 tablespoons balsamic vinegar (only if you really want to), 2 green onions, chopped, handful of fresh dill, roughly chopped, dash of ground cinnamon, salt and pepper, to taste ( I normally don't add the salt, and its fine) Instructions: Preheat the oven to 375°F (190°C). Line a rimmed baking sheet with foil and lay the bacon flat on the sheet. Bake for 15 to 20 minutes, until the bacon is slightly crispy. Let cool then roughly chop. 2. In a roasting pan or rimmed baking sheet lined with aluminum foil, toss the sweet potatoes and garlic in coconut oil and roast for about 30 minutes or until slightly browned. 3. While the sweet potatoes are roasting, whisk together the lime juice, olive oil, and balsamic vinegar. Toss in green onions, dill, cinnamon, and salt and pepper and mix well. 4. Once sweet potatoes are finished cooking, toss them together with the dressing and bacon.
  5. Dustin Reply
    Salmon Scallion Patties 2 Tbsp olive oil, for pan frying 1 can (8 oz) of skinless, boneless salmon 2 Tbsp coconut flour 1 egg 1/4 cup of scallions, finely chopped Juice from one freshly squeezed lemon 1/4 tsp of chili powder, for an added kick (optional) 1 tsp of sea salt Dump the contents of the can of salmon into a medium sized mixing bowl. Using a fork, shred the salmon until desired consistency is reached. Add the coconut flour, egg, and lemon juice and mix well. Then add the spices (the sea salt and chili powder) and continue to mix until well combined. Finally, incorporate your chopped scallions. Preheat a frying pan on your stovetop over a medium heat. Using your hands, form the salmon mixture into patties. Then, pour the 2 tablespoons of olive oil into the pan. Place your patties into the hot pan. Cook until the bottom is a golden brown (about 5 minutes) and then, using a spatula, flip them, cooking for an additional five minutes. Squeeze additional lemon juice over them and serve warm with a side salad.
  6. Joey G. Reply
    Sausage egg cups Ingredients 2-3 chicken sausage, cooked and chopped 1 red bell pepper, chopped ¼ yellow onion, chopped 8 eggs, whisked 2 garlic cloves, minced ¼ teaspoon garlic powder ⅛ teaspoon red pepper flakes salt and pepper, to taste avocado, to garnish Instructions Preheat oven to 325 degrees. Cook sausage until cooked through. In a large bowl, add sausage, red bell pepper, yellow onion, eggs, garlic cloves, garlic powder, red pepper flakes, and salt and pepper. Whisk until well combined. Use a ladle to pour mixture into 8-10 muffin tins. (I used a silicone muffin tray and did not have to grease it. If you are using a regular metal pan, thoroughly grease all of it or use muffin liners. Place in oven and bake for 35-40 minutes or until cooked through. Garnish with avocado.
  7. Marianne Mara Reply
    With all of the summer potlucks coming up...this is an easy one to whip up! Cilantro Chipotle Deviled Eggs: Ingredients: 6 eggs, ¼ cup of Sir Kensington’s Chipotle Mayo, ⅛ teaspoon garlic powder, ⅛-1/4 teaspoon salt (depending how salty the mayo is to you), pinch of black pepper, handful of cilantro, roughly chopped. How to prepare: 1.Bring a large pot of water to boil. Once the water is boiling, place eggs in the water and cook for 15 minutes. Remove from water and place in a bowl of cold water to help cool. 2.Once eggs have cooled, cut eggs in half. Scoop out the yolks, place the yolks in a bowl and smash with a fork. (you can also puree in a food processor to get an even smoother texture). 3.Add in mayo and mix well until mixture is smooth. Then add garlic powder, salt and pepper and mix well. 4.Place the yolk mixture into a small ziploc plastic bag, cut off the end and squeeze mixture into egg white halves. Garnish with chopped cilantro. 5.Chill before serving.
  8. Jennifer Burnette Reply
    Super Easy Tandoori Chicken: Here’s what to assemble: •4 pounds chicken thighs, bone-in and skin-on •1 tablespoon kosher salt •1 cup full fat Greek yogurt (or substitute full fat coconut milk) •1 heaping tablespoon Penzeys tandoori seasoning •Juice from ½ a lemon •1 tablespoon coconut oil or fat of choice Here’s what to do: Grab your thighs and trim off any excess blobs of fat. Season the chicken parts evenly with kosher salt and stick ‘em in a large bowl. In a separate bowl, combine the yogurt and the tandoori seasoning. Pour in the lemon juice and mix well to combine. Sometimes little hands are better at this step. Once the marinade is ready… …spoon it over the salted chicken… …and work it into the poultry with your hands. Cover the bowl with plastic wrap and stick it in the fridge for 4 to 8 hours to marinate. When you’re ready to bake the chicken, preheat the oven to 375°F on convection roast setting (or 400°F in a non-convection oven). Place a wire rack on a foil-lined rimmed baking sheet. Grease the rack with a paper towel dipped in melted coconut oil. Arrange the chicken on the rack skin-side down… ….and pop the tray in the oven for about 40 minutes… …flipping the pieces skin-side up at the halfway mark. The chicken’s done when there’s yummy charred bits all over and the juices run clear when stabbed with a skewer
  9. maggie Reply
    Stuffed Mushrooms: Ingredients: 4 tomatoes, 4 large portobello mushrooms, 4 cloves of garlic, lemon, 1 leek, 1 onion, fresh basil, parmigiano reggiano cheese, fresh parsley, olive oil, salt. Heat up about 2 table spoons of olive oil. Chop the onion. Stir the onion until it’s slightly brown. Dice up the tomatoes. Chop the garlic. Chop the leek. Add the tomatoes, garlic,leek, and pinch of salt to the onions. Saute the ingredients until the tomatoes are soft. Squeeze about 1 table spoon of fresh lemon juice over the ingredients. Add about 5 leaves of chopped fresh basil. Spray olive oil on a baking sheet and place the mushrooms on the sheet with the bottom side up. Add the mixed ingredients from the sauce pan into each mushroom and top with grated parmegiano cheese. Place the baking sheet into the preheated oven and bake for 12 minutes at 400F. Sprinkle with fresh chopped parsley. Ready to serve.
  10. Gina Wann Reply
    Mashed Cauliflower. Boil Cauliflower in salted water for about 10 mins. I don't have a food processor so I put the boiled cauliflower with some whole cream and Kerrygold butter in my Nutribullet. Super easy and a great substitute for mashed potatoes.
  11. Jeff Wann Reply
    Print MILE HIGH POWER BREAKFAST BURGER Yield: Serves 3 or 4 NF based on 1 of 3 servings, as described INGREDIENTS To make the patties, you will need: 450g grass fed ground beef 1/3 cup crispy lardons (or 2-3 crispy bacon strips and their drippings) 1 tbsp Dijon mustard 3 cloves garlic, chopped 1 pastured egg ¼ tsp Himalayan or unrefined sea salt ¼ tsp freshly cracked black pepper ¼ tsp anise seeds 1/8 tsp ground clove 1 large jalapeño pepper, seeded and very finely chopped ¼ cup fresh parsley, finely chopped 2 tbsp fresh mint, finely chopped 1 tbsp fresh rosemary, finely chopped ½ cup sauerkraut, squeezed fairly dry and roughly chopped To garnish each burger, you will need: 1 fresh kale leaf, torn into several pieces 2 slices tomato 3 slices avocado ¼ cup sauerkraut 1 pastured egg, pan fried 1 bacon strip, cooked and cut in 2 pieces INSTRUCTIONS Start by cooking the required number of slices of bacon (depending on how many burgers you are making and whether or not you are using cooked bacon in your meat patties) and set aside. In a small food processor, add the lardons (or cooked bacon and drippings) Dijon mustard, garlic, egg, salt, pepper, ground clove and anise seeds and process into a paste. Add that to a medium mixing bowl along with the ground beef, jalapeño pepper, parsley, mint, rosemary and sauerkraut and knead well with your hands until uniformly blended. Form the meat mixture into 3 or 4 beef patties. Preheat your outdoor grill to high. Once your grill is nice and hot, lower the heat to medium and place the patties on the grill; cook for about 3-4 minutes per side or until the patties are done to your liking. Alternatively, you could also cook the beef patties in a large skillet set over medium-high heat, again, about 3-4 minutes per side. While the meat is cooking, pan fry as many eggs as you will require to garnish your burgers. To assemble the burgers, start by laying a few pieces of kale at the bottom of a plate. Place the beef patty right over that, followed by the sauerkraut and a few slices of tomatoes and avocado. At this point, you might want to insert a toothpick right in the center of the pile to make sure your mile high burger doesn't collapse on you! Once everything is good and secure, add the pan fried egg right on top of all that and, finally, place two pieces of cooked bacon right over your egg. BEAUTY! Take a nice long look (if you can!) at your beautiful creation and dig in. 2.5
  12. Ian Reply
    Shrimp Cucumber Salad Ingredients: Cooked shrimp, cucumber, cilantro, green onion, bell pepper, limes, olive oil, garlic salt optional. Chop all ingredients and add together in a large bowl. Squeeze limes over ingredients, drizzle olive oil, toss together and enjoy! if you like it cold chill for an hour before serving. tastes like ceviche without the work.

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