Workout of the Day: 140317





We apologize for the confusing schedule over the last few weeks. March is our month to test out new programs that we would like to implement on a consistent basis. We will be once again rearranging the schedule as follows:

  • BMC  (Morning)- Monday/Tuesday/Thursday/Friday: 10am
  • BMC  (Evening) – Monday/Tuesday/Thursday: 6pm
  • Barbell Club – Monday/Wednesday: 7pm
  • Competition Class- Tuesday: 7pm

Note: 7pm Monday thru Wednesday will be OPEN GYM hours in conjunction with Barbell/Competition Classes. So if anyone missed any classes for regular CrossFit, you may come in and do the WOD as long as it doesn’t interfere with class and/or needs permission by a coach.

Workout of the Day: March 17, 2014

2 Rounds for Points
Double Unders
Lunges (95/65) *on back
Double Unders
Cleans (full squat)
Double Unders
*2 minutes at each station
**Rest 2 minutes before start of next round.


Baked Avocado Chicken and Vegetables

Avocado is a tasty touch.

1 serving
Preparation Time:
45 minutes


1 tbsp
1 tbsp
Low-fat cream cheese
3 oz
Boneless skinless chicken breast – slice to make a pocket
Salt and pepper – to taste
Cooking spray – olive oil
1 cup
zucchini, sliced
1 cup
Sliced mushrooms
1/2 cup
Onions – chopped
3/4 cup
Green beans
1/4 cup
Kitchen Basics unsalted vegetable stock
1 (14.5 oz) can
Diced tomatoes – with juice
2 tsp
Dried basil
1 tsp
Extra virgin olive oil – drizzle


Mash the avocado and mix it with the cream cheese. Slice the chicken to make a pocket. Put the cream cheese/avocado mixture into this pocket and seal with a toothpick. Put chicken in a baking tray and spray with olive oil cooking spray, sprinkle with salt and pepper. Bake for 20-25 minutes at 350º F. Spray a skillet with olive oil spray. Sauté vegetables in 2 tablespoons of vegetable stock (more if needed) until crisp tender, add diced tomatoes and heat through. Serve the vegetables in a bowl drizzled with extra virgin olive oil. Place the chicken on a separate dish and enjoy your dinner.

Nutritional facts per serving: Calories 351; Protein 29g; Total Fat 12g; Carb. 40g; Fiber 11g

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s