Is anyone tired of cleans yet? If you’ve been making it to the gym lately, chances are pretty good you’ve done cleans! The good news is that you’ll only be getting better with all this practice!

Great work tonight everyone!  First time jerkers Kristin, Liz, and Melanie posted some nice numbers, awesome effort! Saw several personal bests too!

Please note: The gym will be closed Thursday, Nov. 26th (Thanksgiving) and Friday, Nov. 27th. Classes will resume Monday, Nov. 30th. Please plan your workouts accordingly next week!!!

With the holidays right around the corner, many of us struggle to stay on a good diet and keep up the exercise regimen. If your goal is to stay on track, be confident that there are still plenty of ways to enjoy the holiday treats…the CrossFit way. Check out these recipes for some ideas or ask any of the coaches for suggestions!

Don’t forget, if you’re traveling, grab a travel WOD and DO IT!

“GRACE”

30 Clean & Jerks for time

Level III – 135/95

Level II – 115/75

Level I – 65/45

This workout is a shock to your whole system if done correctly. This workout should scare you before you start and leaving you asking what you just did when you are done. This is a good thing If you are looking at this for the first time, DONT BE INTIMIDATED! You can do this! Everyone can & Everyone should! Come and change you life and schedule your intro session today 509-735-0340 or email contact@falloutcrossfit.com

If you all don’t ready Mark’s Daily Apple yet you should. He has tons of great advice on daily living and how to live primal. He is a big supporter of Paleo eating and healthy living. Check out this great breakfast idea!

Omelet Muffins:

- 6 eggs
-  1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces
-  1/2 cup diced vegetables
- 1/4 tsp salt
- 1/8 tsp ground pepper
- 1/8 cup mayonnaise
- 1/8 cup water
- Optional Ingredient Idea: Make a Mexican Omelet Muffin by adding 1/4 cup shredded cheese, onions, and lightly drained salsa to the eggs.

Directions:

Preheat oven to 350 degrees. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.

In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

Fill cups with egg bater

Bake for 18-20 minutes until a knife inserted into the center of an muffin/omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven. Remove the omelets from the muffin cups and serve, or cool completely and store for another day.

See the recipe and more at Mark’s Daily Apple

“The Chief” is the boss!

Max rounds in 3 minutes of:

• Power Cleans x 3
• Push ups x 6
• Squats x 9

Level III – 135/95#

Level II – 95/65#

Level I – 45/35#

“The only way of finding the limits of the possible is by going beyond them into the impossible.” – Arthur C. Clarke

Welcome Janet! Congrats on finishing your first official WOD!