It’s Monday ya’ll!!!


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
-wall facing goblet squat
-wall angel
-trap 3 raise
– double under practice


A1. Back Squat (80 – 85%1RM) @30×1;
4 x 3 – 5; rest 60 sec
A2. SA Bent over row @3011,
6 – 8/arm x 4; rest 60 sec
12 min amrap
6 K2E
8 push ups
12 front rack walking lunge steps
This weeks featured recipe is to die for and will totally change the way you look at food. Not only is it paleo but it is raw too!! Raw foods are those that have not been cooked or altered by heat. As we know, many nutrients are lost through the cooking process. Just by looking at the ingredients of the recipe below you would never think it could create such a rich and chocolatey dessert… Let your tastebuds be your guide!! I’ve made this myself a million times, one of my faves!!
Ani Phyo is a raw guru and her book on raw desserts is sssooo easy and delicious , look it up : “Ani’s Raw Food Desserts” by Ani Phyo.

Raspberry Ganache Fudge Cake by Ani Phyo

Fudge Cake
3 cups dry walnuts
2⁄3 cup unsweetened cacao powder or carob powder
1⁄4 teaspoon sea salt
1 cup pitted Medjool dates

1⁄3 cup semi-soft pitted Medjool dates
1⁄4 cup agave syrup
1⁄2 cup ripe avocado flesh (from about 1 medium avocado)
1⁄3 cup cacao powder

1⁄2 cup raspberries

To make the cake, combine the walnuts, cacao powder and salt in the food processor and pulse until coarsely mixed. Avoid overprocessing. Add the dates and pulse until mixed well. Shape into two stackable cakes of desired shape and set aside.

To make the frosting, combine the dates and agave syrup in the food processor and process until smooth. Add the avocado and process until smooth. Add the cacao powder and process until smooth.

To serve, frost the top of one of the cakes with half the frosting and top with the raspberries. Stack the second cake on top and frost the top and side. Serve immediately, or place in the refrigerator for a couple hours to firm up.

The cake on its own will keep in the fridge for many weeks. The frosting will keep separately in the fridge for 1 week. The assembled cake with raspberries will keep in the fridge for up to 3 days.

** Recipe courtesy of Ani Phyo