SIGN-UP FOR FIGHT GONE BAD.

Split Jerk 1-1-1-1-1-1-1 reps
then:
As many rounds and reps as possible in ten minutes of:
6 Squat cleans (55/30kg)
12 Pull-ups
24 Double-unders

Tracy, June, and Nicole head down to the Olympic Training Center in Colorado Springs next Friday for the inaugural USAW/CrossFit competition.  The workout consists of a 1 rep max clean and jerk and snatch and a 10 minute AMRAP.  The one we’re doing today!  Sweet!

Crock Pot Season is Upon Us

Here’s a great (and SUPER easy) recipe to get your rolling.

Easy Beef Ribs

Ingredients:
– 1-2 racks of beef ribs
– 2 teaspoons fennel seed
– 1 teaspoon sea salt
– 3 cloves garlic, sliced
– 1 teaspoon pepper
– 1/2 cup water

Place all ingredients in a crock pot.  Turn on high and cook for 4 hours.  Reduce to low and cook for an additional 2 hours.  Awesome!