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May 5 Comments

Key Lime Pie

White sugar and white flour…can both cause tremendous inflammation. Stick with natural alternatives like nuts for that sweet kick. SERVINGS: 8 Crust: 1 c unsweetened shredded coconut 1 c walnuts ¼ tsp gray sea salt or pink rock salt ½ c pitted Medjool dates Filling: 3 firm avocados 3 Tbsp lime juice 1 tsp lime […]


May 4 Comments

Go climb a rope

Lots of options for the rope climbs in today’s wod, make sure you selected the best option for your skill level/goals.  For those doing the full rope climbs, look to stagger your start by about a minute or so, especially if you are working on a touch and go skill set. For the power snatches, […]


May 3 Comments

Wednesday May 3


May 2 Comments

I love wallballs!

Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot […]


May 1 Comments

April Showers, Bring May…

Power Snatches! We are on day 6 of 14 of our strength cycle. Coaching Tips: Power snatch to overhead squat is acceptable for all levels, but squat snatches are preferred if they can be done with correct form. For severe mobility issues, a power/muscle clean plus front squat should be used (at a slightly larger […]