120710
WARMUP
Scream every time someone says the secret word. Secret word to be posted on the bathroom mirror before class.
SKILL
Alternating Tabata Hollow Rocks and Arch Rocks
WOD
25 Burpees
Then
3 Rounds
15 Ring Dips
50 Double Unders
Then
25 Burpees
RECIPE OF THE WEEK
Pizza Delfina’s Roasted Cauliflower
Ingredients:
1 large cauliflower
1/4 cup coconut oil
Kosher salt
1/4 cup capers, drained
1/4 cup chopped Italian parsley
2 cloves garlic, thinly sliced lengthwise
1 teaspoon Aleppo pepper (or red pepper flakes)
Instructions:
Trim the cauliflower around the core to release the florets.
Heat the coconut oil in a cast iron skillet over medium-high heat.
When it’s shimmering, drop the cauliflower in with a generous amount of sea salt.
While the cauliflower is browning, slice your garlic, measure your capers, and chop your parsley.
Once the cauliflower is browned, add the capers, garlic and parsley and fry until the garlic is browned.
Add pepper and remaining salt to taste.
Enjoy!
Recipe taken from nom nom paleo.
ANNOUNCEMENTS
-Please sign up for classes before you get to the box, and sign in once you arrive. If you don’t sign in, there is a burpee penalty. If you show up without signing up in advance, we will all laugh at you. Starting August 1, you will be required to sign up for class in advance, so get into the habit now.
-Beginners Classes are now in session. Want to get started with CrossFit Queens? Come in for our beginners sessions and learn the nine core CrossFit movements at your own pace. Classes meet on Tuesday and Thursday at 7am, and 8pm, and on Saturday at 9am.