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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

Push Press (8-8-8)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
10 Wall Balls (20/14)
10 Toes-To-Bar
20 Double Unders


Shoulder Capsule Smash/Couch Stretch

  1. Ashley Reply
    Apple bacon turkey burgers- favorite paleo recipe so far!
  2. Ruby Reply
    Asparagus Basil Salad: Ingredients: 1 lb asparagus, trimmed and halved,1 cup grape tomatoes, halved, 1 ripe avocado, cut into cubes, 1 cup sliced basil leaves, ¼ cup olive oil, 2 teaspoons lemon juice, 2 teaspoons dijon mustard (optional, I didn't add this), ½ teaspoon celtic sea salt, ½ teaspoon pepper. Instructions: Steam asparagus for 5-7 minutes until fork tender - Place asparagus, tomatoes, avocado and basil in a large bowl, Stir in olive oil, lemon juice and mustard, Sprinkle with salt and pepper Serve
  3. gina wann Reply
    We make paleo chili all the time but I dont have a recipe for it. We just use about 3#s of ground meat cooked up with onion and garlic. We add canned tomatoes, usually chopped but use whole if that is all I have. Add a packet of Chili seasonings. I try and add as much chopped veggies as possible (Whatever I have in the fridge). Then we cook it for hours. Yummmmm. Even the kids like it!
  4. Marianne Mara Reply
    Another fave for a person with a big sweet tooth (like me) --> Sweet Potato Brownies. Ingredients: 1 sweet potato; •3 eggs, whisked; ¼ cup Gold Label Virgin Coconut Oil, melted; ⅓ cup raw honey; ¼ teaspoon vanilla extract; 3 tablespoons Coconut Flour; 2 tablespoons unsweetened cocoa powder; ¼ teaspoon baking powder; ¼ teaspoon cinnamon; pinch of salt; ½ cup Enjoy Life Chocolate Chips (or dark choc chips) Instructions: 1.Preheat your oven to 425 degrees, use a fork to puncture holes all around it, then throw in the oven for 25-30 minutes. 2.Once your sweet potato is soft and cooked through, peel off the skin and mash it up in a bowl. And turn your oven down to 350 degrees. 3.Add your wet ingredients: eggs, coconut oil, honey, and vanilla to the bowl and mix together. 4.Then add your dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips. 5.Mix well to incorporate all that goodness. 6.Pour into an 8×8 glass baking dish 7.Bake for 30-35 minutes. 8.Let rest to cool a bit.
  5. Jeff Wann Reply
    Shrimp Cakes Ingredients 1 pound (raw) shrimp, peeled and de-veined 1 red or yellow bell pepper, finely chopped 1 clove garlic, minced 2 Tbs green onions (scallions), thinly sliced 1 Tbs lime juice, freshly squeezed 1 Tbs raw honey ½ tsp sea salt (optional) ¼ tsp ground chipotle 1 egg ½ cup cilantro, finely chopped ½ cup almond flour 3 Tbs coconut oil, for sautéing Instructions Place shrimp in food processor, pulse until finely chopped. In a large bowl, combine chopped shrimp, bell pepper, garlic, scallions, lime juice, honey, sea salt (optional), chipotle, egg and cilantro. Form mixture into 12 (½) inch thick patties, dip each in almond flour, coating thoroughly. In a large skillet, over medium heat, warm 1 tablespoon oil. Add 4 patties to the skillet and cook about 5 minutes per side, until browned; remove and place on paper towel lined plate. Repeat with remaining cakes.
  6. Mary Brus Reply
    Pumpkin Cake Cookies with Chocolate Chips Prep time 10 mins Cook time 10 mins Total time 20 mins Serves: 20 Ingredients 3/4 cup of pumpkin puree (you can sub sweet potato or squash too, maybe even banana) 1/2 cup of coconut flour 1/2 cup of coconut oil, melted 6 eggs 2 tsp vanilla extract 1/4 cup honey 1 tsp cinnamon 1 tsp nutmeg 1 tsp allspice 1/2 tsp of gluten free baking powder 1 cup Enjoy Life chocolate chips Instructions Preheat oven to 375 Degrees Fahrenheit Combine your pumpkin, coconut oil, eggs, vanilla and honey in a stand mixer or large mixing bowl and mix well Sift the coconut flour, cinnamon, nutmeg, allspice, and baking powder together Add the sifted flour and spices to the pumpkin puree and mix well until all clumps are gone Fold in your chocolate chips and ensure an even distribution of all the ingredients Scoop out your cookies in a large tablespoon onto a parchment lined baking sheet Bake for 10-12 minutes until the bottoms are done These cookies are supposed to be cake like so they won't cook like normal cookies Serve warm or store in an airtight container for 3 days Notes If you can not buy gluten free baking powder, you can make it yourself. You just combine 1 teaspoon baking soda to 2 teaspoons cream of tartar. You have to use it right away as it won't store without the cornstarch.
  7. maggie Reply
    Banana Chocolate Chip Pancakes Ingredients: 3 large eggs, at room temperature ¼ cup non dairy milk (I use coconut or almond) 1 teaspoon vanilla 1 teaspoon honey 2 tablespoons coconut flour ⅓ cup blanched almond flour ½ teaspoon baking soda ¼ teaspoon salt 1 overly ripe banana (brown spots are the best!) ¼ cup chocolate chips (we use Enjoy Life – omit for SCD) Butter or coconut oil for the pan Instructions: Mix together the wet ingredients, beating well until the eggs are beaten and slightly foamy. Combine the dry ingredients in a separate bowl, then incorporate them into the wet. Whisk well until combined, then let sit for 3-5 minutes to let the coconut flour soak up some of the moisture. Heat a cast iron (or non-stick) pan over medium-high heat. You can also use a griddle to make more pancakes at once. Mix the batter again, then begin making your pancakes. Oil the pan with coconut oil or butter, then pour about a ¼ cup of batter per pancake. The pancakes are easier to flip if you keep them small, about 4 inches in diameter. Once the pancake begins to bubble, place a couple of slices of banana and a pinch of chocolate chips on top. Carefully flip the pancake over, and cook for another minute until the pancake has fluffed up an feels slightly firm. Keep hot in a warm oven until you are done making the remainder of the pancakes. I didn't include any of the chocolate chips when I made them (:
  8. Paleo Chocolate Chip cookies Reply
    Ingredients -2 cups almond flour -2 tablespoon coconut flour -1/2 teaspoon sea salt -1/2 teaspoon baking soda -1 tablespoon vanilla extract (I used a little more) -1/2 cup coconut oil -1/2 cup maple syrup - 3/4 cup dark chocolate chips 1. Preheat oven to 350 degrees 2. Combine dry ingredients in a bowl 3. Combine wet ingredients in a bowl 4. Mix wet ingredients into dry ingredients 5. Form 1/2 inch balls and place on cookie sheet 6. press dough down to form disks. ( the dough will not spread out like regular cookies) 7. bake 10 minutes or a little longer for crunchier cookies
  9. Dustin Reply
    Main Dish paleo lasagna 1 lb mild or hot Italian sausage, casing removed (we used hot) 1/2 lb grass-fed ground beef 1/2 cup onion, chopped small (1) 28-oz can San Marzano peeled tomatoes and sauce (1) 15-oz can of tomato sauce (1) 6-oz can of tomato paste (2) 8-oz pkgs of sliced mushrooms (2) 10-oz pkgs of frozen spinach (thawed) 4-5 medium-sized zucchini 1 1/2 cup of cashews 1/2 cup unsweetened almond milk 3 cloves of garlic pressed or minced Seasonings for Lasagna Sauce 1 tsp of dried basil 1 tsp or dried thyme 1 tsp of dried oregano 1/2 tsp of salt 1/4 ground black pepper 1-2 tbs of fresh parsley Optional: Add red pepper flakes as desired Seasonings for Cashew Cheese 1/4 tsp salt 1/4 tsp dried onion 1/4 tsp dried garlic 1/4 tsp ground black pepper Instructions Day before: Soak cashews in water (no need to refrigerate) In a large pot, add 2 tsp of olive oil and sauté onion and garlic over medium heat, or until onions are tender Add Italian sausage and beef in pot, cook until meat is browned Drain fat Add tomatoes, tomato sauce, and tomato paste Add remaining lasagna sauce spices Allow sauce to simmer in pot while continuing below (best if simmered 30 mins to 1 hour) In a frying pan with a little olive oil, sauté mushrooms (with any kind of seasonings or parsley if you like) Set sautéed mushrooms aside Place thawed spinach in bowl, squeeze as much water out of it as possible Set spinach aside Drain water from the soaking cashews, and pour cashews into a food processor Add almond milk and spices to the food processor Pulse or blend until cashews become a smooth and creamy consistency (something like ricotta cheese) Add 2 cups of the cashew "cheese" into the bowl with spinach and blend together Preheat oven to 350-degrees F Slice zucchini lengthwise, (first trim two opposite sides so it doesn't roll around on the board) Slice noodles about 1/4 inch thick (works by hand with a knife) don't worry about them all being the exact same thickness Get out a 9 x12 pan Smooth a little bit of the lasagna sauce along the bottom of the pan Place one layer of zucchini noodles lengthwise across the bottom of the pan Add about half of cashew cheese and spinach mixture along the top of the zucchini noodles layer On top of that, add half of the pan of sautéed mushrooms Top with lasagna sauce enough to cover the top (don't skimp, there'll be plenty) Repeat the above steps with a second layer of zucchini noodles, cashew cheese and spinach, and again the sautéed mushrooms and lasanga sauce Now bake uncovered for about 50-60 minutes (or until it starts to bubble around the edges) Remove from oven, let stand a few minutes, and serve Enjoy!
  10. Griff Reply
    Apple Cinnamon cookies (makes 18 medium cookies) 2 large apples, peeled, cored and cut into eighths (I used Fuji apples) 2 cups blanched, slivered almonds 2 teaspoons coconut oil, melted 2 teaspoons vanilla extract 1 tablespoon of cinnamon 1 cup finely shredded unsweetened coconut A pinch of Kosher salt 3 large eggs, lightly beaten Preheated the oven to 350 F Grate the apples using the shredder disc on the food processor, 2 cups of shredded apples… Use regular chopping blade, put almonds, cinnamon, coconut oil, and vanilla and pulsed everything until they were coarsely ground. Combine the apples, almonds, shredded coconut, and salt in a large bowl and stir to combine. Then add eggs and mixed everything evenly. Place dollops on a parchment lined cookie sheet, flatten cookies with your hands. Bake 25-30 minutes, rotating it at the halfway mark. Take the cookies out of the oven when they started turning brown around the edges. Cool the cookies on a rack for about 20 minutes. For sweeter cookies add a couple teaspoons of raw honey or blend in a date or two.
  11. Patti Griffin Reply
    Paleo Pumpkin Muffins...bake 350...1 cup pumpkin, 2 eggs, 1/2 cup maple syrup, 1/2 cup coconut milk, 1/2 tsp. all spice, 1/2 tsp. cinnamon, 1/2 tsp. nutmeg, 2/3 tsp. baking soda, 1/2 tsp. salt, 2 packed cups almond meal, 1/2 cup coconut flour. Test for doneness with a toothpick. Enjoy!
  12. Mal lee Reply
    Ingredients: ground turkey, bell peppers, onions & tomato. Cook ground turkey on stove & add in other ingredients. Cook about 15 mins.. Simple & easy =) You can also use it as a topping on spaghetti squash
  13. Wes Reply
    Taco bowls Ingredients: 1 lb lean ground beef or turkey 2 Tbs chili powder 1 tsp garlic salt 1 tsp cumin 1/2 tsp oregano 1/2 tsp sea salt 3/4 cup water 1/2 yellow onion, diced 1 medium tomato, diced 3 romaine hearts 1 avocado fresh cilantro Salsa Instructions: Heat skillet over medium-high heat. Add beef or turkey and onion to pan. Cook for about 10 minutes, or until browned. Add chili powder, garlic salt, cumin, oregano, sea salt and water, and let simmer for 5 minutes more. Meanwhile, wash lettuce and tear or chop Top with meat, sliced avocado, tomatoes, cilantro and salsa.

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