Workout of the Day: 140321


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 21st, 2014

6 Rounds for time of:
Run 200m Backwards
15 Kettlebell Swings
15 Sit-Ups


Rx+1: 25 kb swings and 25 sit-ups.
Rx: as is, no modifications.
Rx-1: modify weight of kb swing.
Rx-2: modify 2 movements.
Rx-3: modify 3 movements.
Rx-4: modify # of reps or rounds.


Exotic Salad

A taste of the Orient

Preparation Time:
30 minutes


1 tsp
extra virgin olive oil
1 cup
onion – Vidalia, chopped in large pieces
3/4 cup
snow peas – (or Chinese peapods), chopped in large pieces
2 tbsps
water chestnuts canned – chopped
1 tsp
fresh ginger – chopped very fine
1/2 cup
Egg Beaters-whites – beaten (or 4 egg whites)
1 oz
low-fat Swiss cheese – chopped small
1 tsp
Parmesan cheese – grated
salt and pepper – to taste
1/3 cup
mandarin oranges – in water


Stir fry onions, snow peas and ginger in oil until onions are translucent. Lower heat and add eggs, cheeses and salt and pepper. Stir quickly as egg beaters or egg whites take very little time to cook. Remove from heat and continue to stir until cheeses are melted. Add seasoning to taste. Serve hot topped with mandarin orange slices.







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