Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– x-band walk
– bottoms up kb walk
– wall facing goblet squat
– double under practice


A. Back Squat, 3 x 5; rest 90 sec
B. Strict pull up variation x 4 x 3; rest 60 sec
3 rounds
10 reverse db lunge steps
15 ring rows
60 jump rope singles

A. Back Squat @ 90% x 1 rep x 3 sets
B. Weighted pull up x 4 x 3 sets
3 rounds for time
10 front rack lunge steps @ 135/95
15 cTB pull ups
50 double unders

I’m obsessed with this site and her recipes, they are so much fun!

On another note I hope to see everyone down at CFM on Saturday competing and cheering on your fellow crossfiters, it’s all about community!!

Low Calorie Pumpkin Pie Ice Cream

Serves: 1
1 cup unsweetened almond milk
2 stevia packets
1 tsp vanilla extract
1/2 tsp pumpkin pie spice
1/2 tsp xanthan gum
1/4 cup unsweetened almond milk
1/4 cup pumpkin puree

Mix the 1 cup of almond milk, stevia packets, vanilla extract, and pumpkin pie spice. Pour this into ice cube trays and allow it to fully freeze; it’ll take around 1.5-2 hours. When you’re ready to have ice cream, place the ice cubes in a blender with the xanthan gum, 1/4 cup more almond milk, and 1/4 cup pumpkin puree. Blenddddddd. Stay patient with this; the longer you blend it, the thicker it gets. Eventually it hits a point where you just KNOW it’s done – the thickness becomes perfect.
I topped my bowl with a 1-minute cupcake, raw cacao nibs, and unsweetened coconut shreds.

– See more at: http://www.thecoconutdiaries.net/low-calorie-pumpkin-pie-ice-cream/#sthash.pnCiWJSX.dpuf