ZOOM ONLINE CROSSFIT CLASSES!
We are trying new class times to see if we can fit more schedules! Hopefully this helps! Feel free to provide feedback! We’re here for you!

7AM - https://zoom.us/j/708024600

9AM - https://zoom.us/j/913137497

12PM (noon) - https://zoom.us/j/699323193

5:30PM - https://zoom.us/j/159188561

DEMO VIDEO BELOW!! Each of the movements included in the warm-up, mobilization, and workout are demonstrated in the video!

INGREDIENTS

¾ cup all-purpose flour
1 teaspoon paprika
2 teaspoons garlic powder
1 teaspoon salt
½ teaspoon pepper
¾ cup milk or milk alternative
1 head cauliflower
¼ cup buffalo sauce or hot sauce
2 tablespoons coconut oil or vegetable oil
1 tablespoon honey

DIRECTIONS
1. Preheat the oven to 450˚F (230˚C). Line a baking sheet with parchment paper.
2. In a large bowl, add the flour, paprika, garlic powder, salt, pepper, and milk, and stir until well-combined.
3. Break the head of cauliflower into florets, about 1½-inches wide. Add the cauliflower florets to the batter, making sure each piece is evenly coated. Arrange the coated cauliflower on the baking sheet. Bake for 20 minutes, flipping halfway.
4. Meanwhile, in a small bowl, combine the buffalo sauce, coconut oil, and honey and stir until evenly combined. Brush the buffalo sauce mixture on the cauliflower and bake for another 20 minutes.
5. Enjoy!

(RECIPE FROM https://tasty.co/recipe/buffalo-cauliflower )

QOTD - Where was your best vacation?

WARM UP -
Down Dog Reach
Penguin Lean
Tick Tocks
Wall Touches
Standing Side Crunch

MOBILIZE - Cobra
90 degree sit, Trunk Rotation
Straight Leg Crunch, Reach

COACH PREP - Review Each Movement

WOD - “DON’T ASK ME ABOUT ABZ”
3 Rounds
:30 Work :30 Rest
(5 Push Ups in rest period)
Sit Ups
Plank
V-Up
V-Up Hold
Leg Raises (6” to 9”)
Leg Raise Hold (12”)
Dead Bug

200324 - Recipe Tuesday