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Main – WOD

View Public Whiteboard

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

Handstand Push-ups (12 minute Volume)

Metcon (Time)

For Time:
30 Goblet Squats (53/35)
250m Row
50 Sit Ups
500m Row
70 Double Unders (140 Singles)
750m Row

For Time:
30 Goblet Squats (70/53)
250m Row
40 GHD Sit ups
500m Row
120 Double Unders
750m Row


Shoulder Smash/Quad Smash

  1. Griff Reply
    Maple Cinnamon Paleo Donuts Yield: Makes 10-12 donuts Ingredients 8 dates, pitted (optional) 1/4 cup coconut oil, melted (optional) 1/2 teaspoon cocoa powder (optional) 1/2 cup coconut flour 1/4 cup almond meal 1/4 teaspoon sea salt 1/4 teaspoon baking soda 1/2 teaspoon cinnamon 6 organic eggs 1/2 cup pure maple syrup 1/4 cup coconut oil, melted 1 tablespoon pure vanilla extract Directions 01.Note:The frosting for these donuts are optional but taste best when prepared a day ahead. Add the dates to a medium bowl filled with water and soak for 10-15 minutes, or longer. Add dates, coconut oil and cocoa powder to a food processor and process until dates are no longer lumpy. Continue to mash the mixture with a spoon to smooth. Add to a 1 cup glass dish and store, covered, in the refrigerator. 02.When it's time to prepare the donuts, preheat the oven to 350°F. 03.Combine coconut flour, almond meal, sea salt, baking soda and cinnamon in a small mixing bowl. 04.Add eggs, maple syrup, melted coconut oil and vanilla extract to a medium-sized mixing bowl. 05.Add dry ingredients to wet ingredients and combine well with a hand mixer until mixture is smooth, no lumps. 06.Pour the batter into a donut pan. Remember the donuts will rise while baking so you don't want to fill beyond the center piece. 07.Bake for 20 minutes, or until a toothpick comes out clean. 08.Remove the pan from the oven, flip over to remove the donuts and transfer to a drying rack. 09.Fill the donut pan with the second round of batter, bake for 20 minutes and repeat step 8. 10.Cool donuts for 1-3 minutes and serve immediately. Use a knife to spread the pre-made frosting on the donuts and serve.
  2. Ashley Reply
    Dijon garlic pork chops INGREDIENTS 6 pork chops 3 tbsp freshly cut parsley (or freeze dried) 2 tbsp grass fed butter (I use Kerrygold) 1 small organic yellow onion – diced 3 cloves of garlic – minced 1 1/4 cup chicken stock (be sure to check nothing has been added to it that shouldn’t be) Kosher Salt (or Sea Salt) to taste Freshly ground black pepper to tasteMAKING IT Total time: 30 minutes In a large skillet, take 1 tbsp of the butter and let it melt while you heat the pan on low. Meanwhile, dust the pork chops with salt and pepper to taste. Once the butter is melted, turn the heat up to medium and put three of the pork chops in the pan. Let cook for about 7-8 minutes on each side. Remove the finished pork chops from the pan and tent to keep warm. Add your second tbsp of butter to the pan and then add the next three chops – repeating the above process. Remove those pork chops from the pan and tent them with the others. Add the diced onions to the same pan (don’t clean it out!) and cook them on medium heat (stirring frequently) until they’re soft (should be about 3-4 minutes). About a minute before the onions are where they need to be, add in the minced garlic – stirring frequently. Next up, add in your chicken stock and bring the mixture to a boil. Make sure you scrape the spatula across the bottom of the pan to get all the goodness from the pork chop grease! Allow the mixture to continue boiling until it reduces by half (about 4-5 minutes).Then add in your Dijon mustard and your parsley (see above) and stir the mixture. It should be pretty thick (with a gravy consistency). Plate your pork chops and spoon some of the glaze onto them. Serve immediately. (I served mine with some asparagus.)
  3. Mary Brus Reply
    Ham and egg skillet 1 Tbs coconut oil 1/4 yellow onion, diced 4 mushrooms, sliced 1 small sweet potato, diced into 1/4" cubes 1/8 tsp thyme 1/2 lb ham, diced freshly ground black pepper, to taste 1 avocado, diced Instructions Heat a large sauté pan over medium heat. When pan is hot, add coconut oil. Add onions, mushrooms, sweet potatoes, and thyme. Stirring frequently, cook until sweet potatoes are tender but firm (about 12-15 minutes). Add small amounts of water (a few drops) to the pan and cover for a few minutes at a time in order to hasten the sweet potatoes' cooking time. Toss in ham until heated through. Season with freshly ground black pepper, if desired, and top with avocado to serve.
  4. Griff Reply
    Something to think about... Why Paleo Donuts Suck: Reason #1 They Don’t Taste Better Than the Real Thing Reason #2 Gluten-free Flours Aren’t Perfect Reason #3 They’re Not Helping You Make Better Choices Reason #4 Daily Desserts Aren’t Part of a Healthy Nutrition Plan Reason #5 Paleo Baking is Not Economical Full article-
  5. Ruby Reply
    Oven-Braised Mexican Beef: Ingredients: Ingredients (Serves 4-6): 2½ pounds boneless beef short ribs, beef brisket, or beef stew meat cut into 1½-inch cubes (my favorite cut is boneless short ribs) 1 tablespoon chili powder (I use Penzeys Arizona Dreaming) 1½ teaspoons kosher salt 1 tablespoon coconut oil or fat of choice 1 medium onion, thinly sliced 1 tablespoon tomato paste 6 garlic cloves, peeled and smashed ½ cup roasted salsa (I use Trader Joe’s Double Roasted salsa) ½ cup chicken stock ½ teaspoon Red Boat Fish Sauce ½ cup minced cilantro (optional) 2 radishes, thinly sliced (optional) Preheat oven to 300°F with the rack located in the lower middle. In a large bowl, combine cubed beef, chili powder, and salt. Melt fat over medium heat in a large, oven-proof dutch oven. Add onions, saute accordingly, stir in tomato paste and fry for 30 seconds or so. Poor in salsa and fish sauce then bring to a boil. Cover pot and place in oven for approx. 3 hours or until beef is tender. Top with radishes and cilantro or guac (or whatever you like) serve in lettuce leave or by itself
  6. Dustin Reply
    Paleo Omlette Muffins Ingredients coconut oil or paper muffin liners 8 eggs 1/8 cup water 1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion recommended, but use whatever is on hand) 1/4 tsp salt 1/8 tsp ground pepper Instructions Preheat oven to 350℉. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes.
  7. Jennifer Burnette Reply
    Slow Cooker Korean Grass Fed Short Ribs (I used 2 lbs tri tip) 6 pounds of bone-in English-style grass-fed short ribs Kosher salt Freshly ground pepper 1 medium pear or Asian pear, peeled, cored, and chopped coarsely 1/2 cup coconut aminos 6 garlic cloves, peeled and roughly chopped 3 scallions, roughly chopped 1 hunk of ginger, about the size of your thumb, cut into two pieces 2 teaspoons of Red Boat fish sauce 1 tablespoon coconut vinegar 1 cup organic chicken broth Small handful of roughly chopped fresh cilantro Here’s how top make it: Preheat your broiler with the rack 6 inches from the heating element. Season the ribs liberally with salt and pepper… …and lay the ribs, bone-side up on a foil-lined baking sheet. Whenever I season raw meat, I set aside a small ramekin with salt and ground pepper that I use only for the raw stuff. Cross contamination can lead to some bad crap. Literally. Broil the ribs for 5 minutes and then flip them over and broil for another 5 minutes. Stack the ribs in a single layer in the slow cooker. I lay them on their side to cram them all in the pot. Toss the pear, coconut aminos, garlic, scallions, ginger, fish sauce, and vinegar in a blender and puree until smooth. Pour the sauce evenly over the ribs… …and add the chicken broth to the pot. Cover with the lid, set the slow cooker on low, and let the ribs stew for 9-11 hours. When it’s time to serve the ribs, remove the meat from the slow cooker and place them on a serving platter. Let the braising liquid settle for 5 minutes and then ladle off the fat if you wish. Adjust the seasoning with salt and pepper, and pour a cup of sauce over the ribs. Sprinkle on the chopped cilantro and serve the remaining sauce on the side. Super tender and very tasty. The simmer sauce is subtly sweet and the coconut aminos, while not as bold-tasting as soy sauce, lend a good umami flavor to the dish.
  8. maggie Reply
    sweet potato bacon and egg salad 1 small to medium sweet potato, diced 2 eggs 8 slices of bacon, diced 4 Tbs dill, finely chopped 2 Tbs mayonnaise (make your own mayonnaise: 1 organic, pastured egg 1/2 tsp lemon juice ¼ tsp dry mustard (optional) 1 clove garlic (optional, for alioli) ½ cup extra virgin olive oil ½ cup flaxseed oil (or substitute with additional olive oil) Instructions Combine raw egg and lemon juice in blender. Add 1 drop olive oil and continue to blend on high for 30 seconds. Add 2 more drops olive oil and blend for 30 seconds. Add 5 more drops olive oil and blend for 30 seconds. Continue to slowly incorporate olive oil in small portions (about 1 Tbs at a time). The consistency of mayonnaise should begin to develop. When olive oil is completely incorporated, slowly drizzle flaxseed oil into the blender and continue to blend. For a quick alternative, incorporate 1 clove garlic into step 1, and increase lemon juice to 1 Tbsp to make Alioli) 2 Tbs lemon juice Instructions Place eggs in small sauce pan, cover with cold water, cover pan and place over high heat until just before boiling. Remove from heat and let sit, covered, for 13 minutes. Immediately rinse in cold water, peel eggs, dice and set aside. Meanwhile, dice sweet potato. Heat skillet over medium-high. When hot, add bacon and cook for 5 minutes. Add diced sweet potato and continue to cook until potato is tender and bacon is fully cooked. In a small bowl, mix dill, mayonnaise and lemon juice. Add eggs, sweet potato and bacon, and mix. Serve warm or cold.
  9. Marianne Mara Reply
    Watermelon Freeze for the summer time! Ingredients: 4 cups watermelon, seeded and cubed 2 cups cantaloupe, cubed 3 fresh mint leaves (or 1 mint tea bag) 1 cup water juice of 1 lemon paper muffin liners or small paper cups InstructionsPuree watermelon and cantaloupe in a food processor until smooth. Place in a medium saucepan over medium heat and bring to a simmer. Cook for 15 minutes. Meanwhile, in another pan, steep the mint leaves or tea bag in 1 cup boiling water for about 3 minutes. Strain mint leaves, and add the infused water to the cooked melons. Turn off heat and stir in lemon juice. Line a muffin pan with paper liners (may instead use small paper cups or ice cube trays). Pour the melon puree into each liner and freeze. When beginning to firm up, insert flat wooden sticks into the center of each. Freeze until completely hard or the papers will not peel easily away. Remove papers before serving.
  10. Wes Reply
    Almond Butter Bars Ingredients ½ c. raw almond butter 3 T. coconut oil, melted 3 T. maple syrup ¼ t. + ⅛ t. sea salt 1½ c. almond meal 1 t. vanilla 1 t. cinnamon 2 T. almond milk Instructions Mix everything but the almond meal until smooth. Stir in the almond meal until a thick batter forms. Press the mixture into a container fitted with a lid and lined with parchment paper. Place in the refrigerator and let the bars set overnight. Cut and serve!
  11. Slow Cooker Pork Chile Verde Reply
    Green Salsa Ingredients ** 2 pounds tomatillos, husked **1 cup onion, chopped ** 2 teaspoons garlic, minced ** 2 chili peppers minced ** 3 tablespoons fresh cilantro leaves chopped ** 2 tablespoons fresh oregano chopped ** 1/2 teaspoon ground cumin **1 1/2 teaspoon sea salt ** 1 tablespoon fresh lime or lemon juice Pork Saute- ** 3 pounds boneless pork shoulder cubed ** 3 tablespoons olive oil ** 1/2 cup onion, chopped ** 2 cloves garlic minced ** 1/2 cup jalapeno peppers diced ** 1 3/4 cup tomatoes Directions: -place all the green salsa ingredients in a blender. then transfer puree into saucepan and cook over medium heat for 15 minutes. remove from heat and set aside. - place a large skillet over medium heat. once hot add the olive oil. saute onion and garlic until fragrant. add the pork and cook until browned. - place the cooked pork onions and garlic jalapeno peppers and tomatoes into a slow cooker. pour in the prepared green salsa. -cook covered for 3 hours on high. or on low for 7-8 hours. *** I prepared everything and froze it and used it for another night. Came out great!
  12. Patti Griffin Reply
    Apple Cinnamon Cookies...2 leg. Apples, peeled, cored & cut into eights, 2 cups blanched, slivered almonds, 2 teaspoons coconut oil, melted, 2 teaspoons vanilla, 1 tablespoon cinnamon, 1 cup unsweetened coconut, pinch of salt, 2 eggs beaten. Bake at 350 for 25-30 minutes. Shred apples ( about 2 cups), mix almonds, cinnamon, coconut oil, & vanilla in food processor and pulse until coarse lye ground, combine apples, almonds & coconut together in leg bowl. Add salt and eggs & mix. Place dollops on parchment paper and bake until edges are turning brown. For sweeter cookies add 2 teaspoons honey.
  13. Jefrey Wann Reply
    Eggplant Pizza It doesn’t get much easier than pizza – and this one is healthy too! Ingredients: 1 large sized eggplant 1 cup shredded mozzarella 1 can tomato sauce or store-bought marinara sauce 1 tsp basil 1 tsp oregano Slice the eggplant lengthwise, making probably 6-8 slices about ½ inch thick. Place on a greased cookie sheet and place under a broiler. Broil until light brown. Remove, flip and cover with tomato sauce, basil, oregano and mozzarella cheese. Place back under the broiler. Feel free to add more toppings here – peppers, onions, pepperoni, diced ham – whatever your favorite pizza is, feel free to add it here! Should serve 3-4 people depending on how big your eggplant is. Read more:
  14. Sarah Reply
    Crockpot Sweet Potato Basil Soup Serves: 3-4 Ingredients •2 sweet potatoes or yams, diced •½ yellow onion, sliced •1 (14oz) can of coconut milk •1 cup vegetable broth •2 garlic cloves, minced •1 tablespoon dried basil •salt and pepper, to taste Instructions 1.Place all ingredients in the crockpot. 2.Mix around. 3.Cook for 3 hours on high. 4.Use a hand blender, blender, or food processor and puree mixture until smooth. My 9 cup food processor fit it all just perfectly. 5.Eat up! If you have leftover meat, add it to your soup…obviously.

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