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Thought of the week….

With November wrapping up and Thanksgiving behind us, let’s not forget to continue to be thankful through the holiday season.

Building on our last post earlier this month, it’s easy to focus on all the things that you haven’t gotten done, or the things that could be going better. Taking a step back and looking at what you have or what you can do is a great habit to practice and improve your well-being. If you don’t believe me, check out this article if you have time!

More specifically, let’s take a step back even further and be thankful that the vast majority of us in the country can make our own food and nutrition choices. Americans are lucky to be able to choose the type of diet they want to eat, pretty much at the drop of a hat. Staying with the theme of the month, the next time you are feeling sorry that you have to eat this salad, or have to eat this 2 cups of steamed veggies, reflect back on how fortunate you are to be able to have a choice to fuel your body with good nutrients (except Romaine lettuce, currently). Think about how easy you are able to get these ingredients or foods that aren’t so readily accessible elsewhere in the world. Your diet is a choice; be thankful you can make that choice a smart one.

With that being said, let’s finish the rest of the year strong. Let this serve as a reminder to make good nutritional choices during this busy holiday season and to be grateful for the these choices.

If you’re headed out to a holiday party and want to being something (semi) healthy, keep this recipe in mind:


  • 1/2 large white onion, roughly chopped
  • 2 cloves garlic, smashed
  • 1/2 small bunch fresh parsley
  • 1 pound ground beef
  • 1 small tomato, diced finely
  • 1/4 teaspoon garam masala
  • 1/4 cup toasted pine nuts
  • 2 tablespoons lemon juice
  • Kosher salt
  • 4 pieces pita (whole wheat or regular), cut into quarters
  • Extra-virgin olive oil, for brushing


  1. Preheat the oven to 400 degrees F.
  2. In a food processor, combine the onions, garlic, and parsley until finely minced. Remove to a large bowl and add in the beef, tomato, garam masala, pine nuts, and lemon juice. Season with salt. Mix with your hands until well combined.
  3. Arrange the pita quarters on a parchment-lined baking sheet. Fill each quarter with about 2 tablespoons of the meat mixture, flattening it out so the filling is even. Brush each quarter on both sides with a little olive oil. Sprinkle salt on top.
  4. Bake for 20 minutes, turning once halfway through. Pitas should be browned and crispy.
Click here for more info on this recipe.

Bring on December with good nutritional choices! And be thankful for those choices!


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Bench Press 
Add 1 rep each set. Bar must rest on J-Hooks for a minimum of :10 seconds prior to starting new set.
Rx Men use 135, women use 95, modify as needed.
*This should be weight the athlete could easily do 10+ reps Unbroken when fresh.


Benchmark WOD – “Baseline”
For Time: (10 minute cap)
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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Perform 2 Rounds (after meeting at whiteboard for instructions)
10 Double Unders or Singles
5 Wall Balls
5 Hang Power Cleans
5 American KB Swings
5 Front Squats
5 AbMat Sit Ups
5 Bent over BB Row
5 Plate Ground to OH
5 Calorie Assault bike
5 Air Squats
5 Side Straddle Hops onto Plate
10 Double Unders or singles


Work for 2 Minutes then Mandatory 1 Minute Rest, Continue this pattern for 41 minutes or until Chipper is complete.

“Anything Else”
For Time (41 min cap)

100 Double Unders
50 Wall Balls (20/14)
30 Power Cleans (135/95)
50 American KB Swings (53/35)
30 Front Squats (135/95)
50 AbMat Sit Ups
30 Calorie Row
50 Plate Ground to OH (35/25)
30 Calorie Assault Bike
50 Air Squats
30 Side Straddle Hops onto Plate (35/25)
100 Double Unders

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36 Minute Running Clock

6 Min Assault Bike Cals
4 Min Rest
6 Min Burpees onto Plate (45# plate)
4 Min Rest
6 Min Row for Cals
4 Min Rest
6 Min Burpee onto Plate

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WOD #1

CF Benchmark WOD
“Annie” (12 min cap)

Double Unders
AbMat Sit Ups


“Diane” (12 min cap)

Deadlifts (225/155)

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