Monday class times: 530am, Noon, 430pm, 530pm, and 630pm
Strength: Back Squat 5-5-5
WOD: 3 Rounds for time:
21 Kettlebell Swings 53/35
12 Push Press 95/65
Happy December everyone! Whew! We made it through the Thanksgiving craziness and now looking towards Christmas! The Movember WOD/Lunch was a great time, sorry if you missed it. Pics to follow soon.
Today's WOD is a straight-forward CrossFit workout. A triplet that should feel "Helen" like. Aim for sub 15 and GET SOME!
Congrats to Karin, Audrey, Eunoto, Chris, and Jesse for graduating November Elements! If you see them around go introduce yourself and welcome them to the family!
Winter squashes never get the same love as their summer brethren like zucchini and yellow squash. But they are super hearty and will keep you filled up all day. Here is a quick and easy recipe for those cold nights that we will have… Sooner or later. Take advantage of pre-packaged prepared butternut squash that you can find at Costco. It is peeled, cleaned and chopped, so you save tons of time on prep–woohoo!
Butternut Squash Simmer Soup Ingredients: 2lb package of butternut squash
1Tbl of Coconut oil
2/3cup of chopped onion
1/2tsp of pepper
1tsp of nutmeg
6cups of chicken broth
Preparation: Heat up the coconut oil on medium heat. Add the chopped onions and sauté until they turn yellow and clear. Add the squash and chicken broth. Bring to a boil and let simmer for 15 to 20 minutes or until the squash is soft. When the squash is ready, drain and move to a blender. Puree the squash in the blender so it is not lumpy. Place back into pot with broth, add in the seasoning and let simmer for 10 minutes. Add some slivered almonds on top for your fats and serve with a side of rotisserie chicken for your proteins. Cuddle up next to the fire and enjoy!