Keep the Pace!

Like pancakes?

Dave will be on Instagram Live at 1pm today making some pancakes! Check out yesterday’s post for the list of ingredients needed for it all.

Also 10am Yoga with Ivan!

CrossFit WOD for Sunday 5/3/2020

Run 1 mile for time
Rest 5 minutes
Run 1 mile for time

Can you match your time from the first mile? Share both times to comments!

HSPU Strength Ladder: every 2:00 on the minute x2 do 1-2-3-2-1 reps

READ: How the 1918 Flu Epidemic Created One of Today’s Biggest Fitness Crazes – Wirecutter
WATCH:

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Penalty Box

Can’t do HSPU? Try Z-presses with something heavy

Sunday at 1pm PST on Instagram Live Coach/Chef Dave will be making some FLUFFY F*CKING PANCAKES! Here’s the list of ingredients needed:

2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tbsp sugar

2 egg yolks
2 egg whites
1/2 cup milk of some variety (vanilla soy preferred)
1/2 cup sour cream
1 cup yogurt of some variety (goat preferred)
4 tbsp butter

Optional add-ins: fruit (we’ll have blueberries)

CrossFit WOD for Saturday 5/2/2020

70 HSPU for time. 100m run or 20 jumping jacks every break.

If you cannot do HSPU or do not have space, scale them to your hardest version of a push-up. Pike push-ups with elevated feet? Strict push-ups?

Post time to comments!

HSPU Strength Ladder: EMOM x6 of 1-2-1 reps

READ: Marie Kondo Cleaned House Now She Wants to Fix Your Whole Life – Fast Company
WATCH: Missed yesterday’s workout? We’ll take you through a warmup and skill session then hit it on your own!

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