Workout of the Day: 140312

Bring a friend or family member to this Saturday’s workout at 9am! New CrossFitters get 3 FREE classes to try within 1 week and remember guys, every referral gives you $25 off your next months membership!

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Workout of the Day

Hang Power Snatch
5-5-4-4-4

Tentative Scheduling Change: As you all know we have added some new classes to the weekly schedule and will be continuing to alter the schedule throughout the month of March. Below you will find an updated schedule – and as requested we have added a few more BMC (bodyweight metabolic conditioning), another time slot for the Barbell Club, as well as an additional Open Gym hour! Please remember, this schedule is not set in stone yet – we appreciate your patience as we solidify what will work best for the gym.

Class Time

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

6AM

CF

CF

CF

CF

CF

 

CLOSED

7AM

CF

CF

CF

CF

CF

 

CLOSED

8AM

Open Gym (OG)

OG

OG

OG

OG

 

CLOSED

9AM

CF

CF

CF

CF

CF

CF/BMC

CLOSED

10AM

BMC

BMC

 

BMC 

BMC

 

CLOSED

12PM

CF

CF

CF

CF

CF

 

CLOSED

5PM

CF

CF

CF

CF

CF

 

CLOSED

6PM

BMC

BMC

CF

BMC

CLOSED

 

CLOSED

7PM

CF

Barbell Club/Open Gym

Competition Class

Barbell Club/Open Gym

CLOSED

 

CLOSED

 Recipe of the Day: Chicken Pot Pie

Healthy Chicken Pot Pie #glutenfree #paleo #dairyfree

Healthy Chicken Pot Pie
Author: Leanne Vogel
Allergens: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free
Prep time:  30 mins
Cook time:  30 mins
Total time:  1 hour
Serves: 6
A delicious grain-free and dairy-free chicken pot pie made from scratch with carrots, celery and a thick cream sauce – a comfort food classic.
Ingredients
  • 2 teaspoon coconut oil
  • 2 garlic cloves, chopped
  • 2 small onions, diced
  • 2 ribs celery, diced
  • 2 carrots, diced
  • 500 grams chicken (approximately 2 half-breasts, 1 whole breast)
Cream Sauce
Grain-free Pastry
  • 6 tablespoons coconut flour
  • 1 egg
  • ¼ cup room-temp coconut oil
  • 1 tablespoon hot reserved cauliflower broth
  • 2 tablespoons egg white
Instructions
  1. Preheat oven to 350F.
  2. Add the coconut oil, garlic, onions, celery and carrots to a large frying pan. Saute on medium heat while you cut up the chicken breasts into small, bite-sized pieces.
  3. Add chicken to the pan. Cover and cook until no longer pink, about 10 minutes.
  4. Remove the cover and cook for 2 minutes to allow the juices to boil off. If there are still juices, drain and replace in pan. Set aside.
  5. Meanwhile, add cauliflower, chicken stock and onion salt to a large saucepan. Bring to a boil, reduce heat to simmer and simmer for 15 minutes, or until cauliflower is very tender.
  6. Drain the cauliflower, reserving the liquid in a separate bowl.
  7. Add ⅓ cup of reserved liquid to the jug of your high-powered blender with drained cauliflower. Blend until very smooth.
  8. Pour cream sauce over cooked vegetables and meat. Stir to combine, then transfer to 6 small ramekins.
  9. Meanwhile, prepare the pastry by adding coconut flour, egg, and coconut oil to your stand mixer, or to a bowl and mix with a hand mixer.
  10. Once mixed well, add hot reserved cauliflower broth. This will help melt the coconut oil completely.
  11. Separate the dough into 6 equal parts. Taking one part at a time, transfer to a piece of parchment paper, cover with a second piece of parchment and roll until about ⅛-inch thick. Cut a circle out of the rolled dough, I used a drinking cup. And carefully peel from the parchment, transferring to the tops of the ramekins. Poke the top with the end of a fork. Repeat with remaining dough.
  12. When complete, place ramekins on a large baking sheet, brush the egg whites over top, and bake in preheated oven for 30 minutes, or until tops are golden and crisp.
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