Workout of the Day: 140326





Announcement 1:

We will be hosting the final Open workout, 14.5, this Friday with heats starting at 6pm. Joining us for the final workout of the open season will be fellow CrossFit gym, CrossFit To The Core! After the last heats are finished we will be hosting a potluck (similar to Open WOD 14.1). Whether you are a competitor or a spectator we encourage everyone to attend and partake in the fun! Please bring the dish of your choice to share with your fellow athletes! 

Announcement 2:

CrossFit 949 would like to officially announce that we will be hosting a 30 day ZERO SUGAR challenge beginning April 1st. There will be a $20 buy in and prizes will be given to the Male and Female winners! We will have a town hall meeting on Monday March, 31st at 7pm (barbell club will be cancelled) to go over rules, regulations, buy-ins and measurements. Winnings will be determined based off a series of points, check-ins and measurements.

Announcement 3:

We will be having our 2nd seminar with Dr. Jorge on Wednesday night, April 2nd, at 7pm which will cover shoulder and mid-back mobility. If you have attended a previous seminar with Dr. Jorge, bring your mobility ball and attendance will be $5.00! If it is your first time attending a seminar with Dr. Jorge, admission will be $10.00 which includes your mobility ball. Bring your ball to any future talks with Jorge and cut your admission in half. There will be a sign-up list at the gym, lets get our mobility on!


Workout of the Day: 

5 Minute AMRAP of:
10 Jumping Pull-Ups (Chest to Bar)
10 Jumping Lunges (5 EL)
Rest 1 minute then,

5 Minute AMRAP of:
10 V-Ups
10 Ring Rows


Rx: as is, no modifications.
Rx-1-3: modify 1-3+ movements.
Rx-4: modify WOD.

Recipe of the Day: Paleo Lasagna

*Recipe Citing:

paleo lasagna recipe

For beef and tomato sauce

  • 2 tbsp virgin olive oil
  • 1 brown onion, diced
  • 1 tsp + pinch of sea salt
  • 1 tsp ghee
  • 500g grass-fed beef mince (1.1 lb.)
  • 2/3 cup dry red wine
  • 3 garlic cloves, finely diced chopped
  • 2/3 tsp black pepper
  • 2/3 tsp sweet paprika
  • 3 cups tomato passata

For the lasagna layers

  • 1 large parsnip, peeled and sliced thinly
  • 1 large eggplant, sliced into 1 cm-thick disks (1/2 in.)
  • 1 tsp sea salt
  • 2 tbsp virgin olive oil
  • 5 tbsp virgin olive oil
  • 2 tsp ghee
  • ½ cup torn fresh basil leaves
  • 5–6 button mushrooms, sliced
  • 2 cups baby spinach leaves
  • 3 medium zucchini, sliced vertically into thin ribbons
  • 1 ½ cups ricotta cheese (optional)
  • 2–3 tbsp grated Parmesan cheese (optional)
  • Cherry tomatoes to garnish




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