On this weekend’s cooking class (1pm Sunday on Instagram Live) you can catch Coach Dave making

Homemade Pasta, Spring Vegetables, Beurre Blanc

First we’ll demonstrate proper pasta dough making, rolling and cooking. Then depending on what veggies are available, show prep and cookery of them. Then we’ll make the sauce and put it all together for a nice meal!

Pasta Ingredients
2.25 cups all-purpose flour
6 egg yolks
1tsp olive oil

Spring Veggies (example: asparagus, nettles, fiddleheads, radishes, lettuces, & greens, oyster mushroom, fava beans and heirloom tomatoes)

Beurre Blanc sauce Ingredients
1/4 cup white wine (dry)
1/4 cup white wine vinegar
1/3 cup heavy cream
salt & pepper

SESSION for Friday 5/15/2020

Today will be the last day we post our full lessons. Please RSVP for the Workout Prep videos on ZenPlanner.


a. Joint Prep
b. ’27 Squats’ Routine


3 x 8-12 (per arm)
1/2 Kneeling 1 arm Db Press (light)
rest 30s/rest 1min between sets
3 x 8-12 (per arm)
Single arm Db Overhead Squats (medium)
rest 30s/rest 1min between sets
3 x 8-12 (per arm)
Single arm alternating Db Snatch (heavy)
rest 1min between sets
EMOM x 12
a) 50 Bicycle Kicks
b) 50 Mountain Climbers
c) 50 Russian Twists (total)
d) 50 Shoulder Taps

NO EQUIPMENT? NO PROBLEM! Load up a backpack, starting light and gradually making it heavier.


2min Arch
2min Scorpions
2min Bottom of Squat

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