Workout of the Day: 140319





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 19th, 2014

For Time:
25 Box Jumps (24/20″)
50 Push-ups
25 Box Jumps
50 Pull-Ups
25 Box Jumps
50 Ring Dips
25 Box Jumps


Apple – Cinnamon Crepe

Contains cooked steel-cut oatmeal.

2 Servings
Preparation Time:
30 Minutes


1/2 cup
Egg Beaters-whites
1/3 cup
 Coconut Flour
1 tbsp
Olive Oil – Divided
1 cup
1% Milk
cooking spray – olive oil
1 small
Red Delicious Apple, Peeled – Cored and Roughly Chopped
1/3 cup
Unsweetened Applesauce
2/3 cup
Cooked steel-cut oatmeal
1/4 tsp
2 slices
Canadian bacon


Instructions: 1. In a small mixing bowl, combine egg whites, flour, oil and milk to form a batter. (This amount of batter will make four crepes). Generously spray two sauté or crepe pans with olive oil cooking spray and heat to medium/high. 2. Add a quarter of the batter to pan. Cover pan with another sauté or crepe pan. Cook on medium-high heat until bottom is set, and crepe will move easily in pan. To turn crepe over, securely place second pan over first and turn pan over. The crepe will then be in the second sauté pan. The second side of the crepe should cook for only a minute or so to color it. 3. Transfer crepe to serving plate and repeat process to make three more crepes. (If you need more oil in the crepe pan, give another spray.) Place apples, applesauce, oatmeal, Canadian bacon and cinnamon in a sauté pan to form crepe filling. Using low heat, cook mixture until apples are tender. 4. When ready, divide filling among the four crepes by placing it in a line along the center of each crepe. Fold over the sides to make a tri-fold. Serve immediately, two crepes per plate.


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