Workout of the Day: 140318







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.

Announcement 2:
This weeks Friday Night Lights post 14.4 will be held at Hapa J’s in San Clemente. All athletes and spectators are welcome to join!!!

Workout of the Day: March 18th, 2014

4 Laps for intervals:
Walk short/Run long
* On our 400m lap, the short sides will be walked and the long sides will be sprinted. This is continuous for 4 laps. Scores will be split time at the door. Absolutely no running or speed walking will be allowed on the short ends.


3 Ingredient Simple Protein Pancakes
Prep time
5 mins
Cook time
15 mins
Total time
20 mins
Serves: 2-3
  • 2 bananas, mashed
  • 2 eggs, whisked
  • ½ cup Formulx Vanilla Protein Powder
  • Enjoy Life Chocolate Chips (optional – or whatever else you want in the pancakes)
  • 1 tablespoon butter (or other oil – to grease the pan)
  1. Mix together bananas, eggs, and protein powder until well combined.
  2. Place a pan over medium heat. Grease the pan with a bit of oil. Once pan is hot, add a large spoonful of the pancake mixture to the pan, about 3-5 inches wide.
  3. Sprinkle chocolate chips on top of the pancakes.
  4. Once the pancakes begin to bubble, flip them. Cook for about 1 minute each side, depending how hot the pan is.
  5. Regrease the pan, as needed.



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