– Easy fast and the other red meat…
Get a boneless leg of lamb – 2.5 lbs will feed a family of 4-5
Coffee – 2 tablespoons
Rosemary – 1 tsp crushed up
Thyme- 1 tsp
Garlic (fresh) – 3 cloves minced
Salt – 2 tsp (Kosher)
Pepper – 1.5 tsp fresh

Preheat oven to 350

Mix about 2 tbl spoons olive oil together and add garlic – coat leg of lamb with it. Mix together the rest of the spices and coat lamb. Throw it on a roasting pan (covered with tin foil for easy clean up. Time is roughly 30 min per lb. – internal temp ~120 for med rare

Serve with mashed cauliflower (boil or steam a head of cauliflower, throw in some granulated garlic and butter, mash up with mixer or immersion blender), salad add some vino…


2 eggs
3 cups of almond meal
1 cup of unsweetened coconut
1 can of canned pumpkin
1½ cup of unsweetened applesauce
4 teaspoons of baking powder
1 teaspoon of salt
1 teaspoon of cinnamon, nutmeg, cloves, pumpkin pie spice, cloves, and ginger
Raisin: This is optional

  1. Mix all of the ingredients
  2. Fill sprayed muffin tins almost to top
  3. Bake at 325°F for about 25 minutes

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Brought to you by www.Crossfit.com

Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups


Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds


Chelsea
5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.


Cindy
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes


Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups


Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips


Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups


Frelen
5 Rounds For Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups


Grace
135lb Clean & Jerk
30 Reps


Helen
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups


Isabel – Can’t find any video of this workout.
135lb Snatch
30 Reps


Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups


Karen
For Time
150 Wall Balls 20lbs


Kelly
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs


Linda
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of
1.5x Body Weight Deadlift
Body Weight Bench Press
3/4x Body Weight Cleans


Lynne
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps


Mary
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes


Nancy
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs


Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps


Nicole
400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.


[vimeo]https://vimeo.com/20646923[/vimeo]

The SEAL Creed

First created in the 1960s, the insignia recognizes those service members who have completed the Navy’s Basic Underwater Demolition/SEAL (BUD/S) training, completed SEAL Qualification Training and have been designated as U.S. Navy SEALs.

In times of war or uncertainty there is a special breed of warrior ready to answer our Nation’s call. A common man with uncommon desire to succeed. Forged by adversity, he stands alongside America’s finest special operations forces to serve his country, the American people, and protect their way of life. I am that man.

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