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MONDAY 7AM and WEDNESDAY 11:30AM added to schedule. Three rounds for time of: 50 Double-unders 50 Good mornings Changes and additions are coming to the class schedule.  Please list your first and second choices for additional group class times. Post to comments this way:1. D2. A Please choose from the following options:A. 6AMB. 8AMC. 9AMD. 10:30AME. 4PMF. 7PM
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Roots welcomes Anna Anderson from CrossFit Roots. Lawrence brushes up on pull-ups during lunch.
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6 rounds for time of: 5 Front Squats 165 lbs 20 Double Unders   A complete overhaul of the class schedule is coming soon.  The revamped and improved schedule will offer more classes and new class hours.  Fear not, we’ll take care of you.
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Deadlift 3-3-3-3-3 reps Paleo Chicken Cacciatore Recipe Food not only nourishes and fuels us, it provides comfort.  Here’s a comfort food favorite. Combine the following to coat chicken:1/2 tsp. garlic salt1/2 tsp. sea salt1/4 tsp. black pepper1/4 tsp. paprika 1 chicken, cut in serving pieces, dredge chicken in coating mixture. Red sauce ingredients:1/4 c. olive oil2 medium yellow onions, sliced or chopped1 green pepper, sliced or chopped4-5 cloves garlic, sliced or crushed2-3 medium tomatoes, chopped2-3 celery ribs, sliced1 16 oz. jar tomato sauce1/2 tsp. oregano1/4 tsp. pepper1/2 tsp. garlic salt1/2 tsp. salt Place all red sauce ingredients in a crock pot and turn to high or cook.After chicken is coated with the flour mixture, brown in pan.Add chicken to crock pot and cook for 4 hours.Remove chicken from crock pot and store in a bowl.Pulse the red sauce in a Cuisinart or a blender until it resembles a creole consistency....
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