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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)

2 Rounds for Reps of
:30 Calorie Row
:30 Kettlebell Swing (53/35)
1:00 Calorie Row
1:00 Kettlebell Swing (53/35)
2:00 Calorie Row
2:00 Kettlebell Swing (53/35)
Rest 3:00

2 Rounds for Reps of
:30 Calorie Row
:30 Kettlebell Swing (70/53)
1:00 Calorie Row
1:00 Kettlebell Swing (70/53)
2:00 Calorie Row
2:00 Kettlebell Swing (70/53)
Rest 3:00


IT Band Smash/Banded Overhead

  1. Ashley Reply
    Tacos with “Paleo Tortillas” Ingredients: 2 cups almond flour (I use Bob’s Red Mill) 2 large eggs 1 tsp. oil 1/2 tsp. salt taco toppings of choice (ground beef seasoned with taco seasoning, lettuce, tomatoes, taco sauce or salsa, avocado, olives, onions, etc.) Directions: 1. Preheat oven to 350 degrees. 2. Combine flour, eggs, oil and salt in a bowl and mix until well blended. 3. Roll out balls of dough between two pieces of parchment paper to desired thickness (1/8″ thick or so). Remove top layer of parchment paper and place bottom layer with dough onto a baking sheet. (I put 3 tortillas on a sheet at a time.) 4. Bake at 350 degrees for 6-10 minutes or until desired “crispness” is achieved.
  2. Marianne Mara Reply
    The no oat "Oatmeal" for those who still feel like they need to eat oatmeal for breakfast as their morning "fiber" intake: Ingredients1/4 cup walnuts (really any nuts will work, though) 1/4 cup pecans 2 Tbs ground flax seed 1/2–1 tsp ground cinnamon dash of freshly ground nutmeg 1/4 tsp ground ginger 1 Tbs almond butter 1 banana, mashed 3 eggs 1/4 cup unsweetened almond milk (add more if desired) 2 tsp pumpkin seeds 1 handful of fresh berries (optional) InstructionsAdd walnuts, pecans, flax seed and spices to a food processor and pulse mixture to a coarse grain (make sure to stop before it is ground into a powder). Set aside. Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard. Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well. Stir in the course nut mixture. In a medium saucepan, warm the mixture on the stove until the “no-oatmeal” reaches the desired consistency and the whisked eggs look firm as though cooked; this should only take about 5 minutes. Stir frequently. Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.
  3. gina wann Reply
    DARK CHOCOLATE ALMOND BUTTER BANANAS Put a pat of almond butter between 2 slices of banana. Melt dark chocolate and cover the banana/almond butter sandwich with it. Freeze.
  4. Dustin Reply
    Paleo Pesto Meatballs Ingredients 2½ pounds pastured lean ground beef (15% fat) ½ cup blanched almond flour 1 large egg 1½ teaspoons kosher salt ¾ cup Paleo Pesto Two 24-ounce Jars sugar-free organic pasta sauce of your choice (or homemade) cauliflower rice or zucchini noodles for serving In a large mixing bowl, combine ground meat with almond flour, egg, salt and pesto. I like to use my hands and mix and just incorporated, don't overwork the meat or it will become tough. If you have a kitchen scale and want to get the exact portion size, weigh out 2.5 ounce mounds of the meat mixture. You should get 20 of them. Alternately, just try to make them the size of a golf ball and do your best to get them even. Use the palms of your hands to roll the meat into balls. Heat a large nonstick frying pan over medium high heat and cook the meatballs in batches, taking care not to overcrowd the pan. Cook each batch for 15 minutes, turning every 5 minutes, until the sides are nice and brown. Carefully remove meatballs from frying pan and gently drop into sauce. Simmer over a low light for at least ½ hour (longer is not a problem) until cooked through, serve and Enjoy!
  5. Ruby Reply
    BRAISED CHICKEN WITH ARTICHOKES AND PEARL ONIONS, V.2 • 3 pounds of organic chicken drumsticks or thighs • 2 tablespoons of Sunny Paris seasoning • Kosher salt • Freshly ground pepper • 2 tablespoons ghee, coconut oil, palm oil, lard, avocado oil (I used coconut oil) • 12 oz bag of Trader Joe’s frozen artichoke hearts • 16 oz bag of Trader Joe’s frozen peeled & ready to use pearl onions • 6 cloves of garlic, peeled • ¾ cup organic chicken stock • 2 tablespoons balsamic vinegar (or your favorite vinegar) In the morning, I dumped the chicken in a bowl and tossed it with Sunny Paris seasoning, two large pinches of salt, and a few cranks of black pepper. I placed the bowl in the fridge for 8 hours (marinate for a minimum of 1 hour). When I was ready to cook the chicken, I preheated the oven to 325 F and I melted the coconut oil over medium-high heat in a large 12–inch oven-safe skillet fitted with a lid. I fried the drumsticks in two batches until they were browned all over. Don’t overcrowd them or the chicken will NEVER brown properly. I removed the chicken to a plate……and threw in the frozen onions, artichokes, and garlic. Once the veggies had some color, I poured in the broth, tucked the chicken back into the skillet……and sprinkled on the vinegar. I brought the sauce to a boil, put on the lid, and popped the skillet in the oven for 45 minutes. Serve.
  6. Jeff Wann Reply
    Primal “Rice” pilaf I’ve been craving rice lately and specifically that saffron colored wonderful aromatic basmati rice they serve at an Indian restaurant. I’ve been pondering the idea of making “rice” on it’s own with cauliflower for a few weeks and I finally gave it a try. After seeing how this dish created itself, I can see there is a ton more rice-y dishes you could make with cauliflower, especially a rich risotto. I can’t wait to try some more. If you have been craving that rice texture and you want something that is flavorful and satisfying you will love this cauliflower rice. You need: 1 medium head cauliflower, pulverized in the food processor 2 tbsp olive oil 1 medium onion, chopped 2 cloves of garlic 10-12 green cardamom pods 1 tbsp cloves 1 tbsp ground coriander 1 tsp fresh ginger 1 cinnamon stick 2 sprigs thyme 2 bay leaves 1/2 tsp saffron strands 1.5 cup chicken stock Heat olive oil in a large pot and sauté onion and garlic until the onion is translucent. Add the cardamom, cloves, coriander, ginger, and cinnamon. Sauté 3-5 minutes. Add Cauliflower and sauté with spices about 5 minutes or until it starts to get a golden color and the aromatics of the spices have spread around the kitchen again. Add the chicken stock, thyme, bay leaves, and saffron and bring to a boil. Cover and lower the heat to low and let simmer for 10-20 minutes until the liquid is soaked up by the cauliflower. The longer you let it simmer the more the flavors will come into the cauliflower. Serve and garnish with cilantro or thyme.
  7. maggie Reply
    spinach zucchini ravioli - NGREDIENTS: 1.5 lbs. ground turkey 2 cups chopped fresh spinach 1/2 large onion 2 cloves of garlic 2 tsp. of Grill Mates- Montreal Chicken Seasoning (or you could use just salt & pepper) Zucchini Tomato Marinara Sauce 1. slice zucchini with peeler; set strips aside 2. in a medium wok combine: ground turkey, chopped fresh spinach, 1/2 large onion, 2 cloves of garlic, and seasoning; sauté until turkey is cooked all the way through 3. Assemble the ravioli using 4 zucchini strips and 2 Tbsp. of turkey mixture. 4. Wrap them up and put face down in baking dish. 5. Top with marinara sauce and bake at 350* for approx. 30 minutes
  8. Mary Brus Reply
    Omelette Muffins 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.
  9. Sarah Reply
    Paleo Savory Breakfast Casserole Print Prep time 15 mins Cook time 30 mins Total time 45 mins Serves: 6-9 Ingredients •12 eggs, whisked •1lb chorizo, cooked and broken into pieces •1 sweet potato, shredded •½ yellow onion, diced •2 tablespoons hot sauce (I used Siracha) •1 teaspoon garlic powder •1 teaspoon onion powder •1 teaspoon salt •1 teaspoon pepper Instructions 1.Start things off right by preheating your oven to 375 degrees. 2.First you’ll want to get your chorizo (or other choice of meat) cooking. So add your chorizo to a hot skillet and let cook until it begins to crumble. 3.While the meat is cooking, dice up your onion and shred your sweet potato. I shredded mine by throwing it in a food processor. 4. beat those eggs in a large bowl. 5.Add the cooked meat, onion, and sweet potato to the bowl with the whisked eggs. Then add the rest of your ingredients and mix all together. 6.Grease a 8×8 or 9×9 glass dish and add your egg mixture to it. 7.Cook for 25-30 minutes until the eggs aren’t runny. The middle takes a bit longer so just be patient. 8.Let sit for 10+ minutes before consuming. 9.Then consume.

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