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4th of July

4th of July

Kevin Huff doing some weighted sit-ups. He complained about it.

Warm-up: Run 400m, Agilities, Speed Ladder Drills, Run 400m

MetCon – Christine-ish:
3 Rounds for Time
Row 500m
12 Deadlifts (1.5xBW, BW)
21 Box Jumps (24”/18”)

Finisher: Stretch/ Roll Hamstrings

Four reminders that hopefully by now you know… 1) We are closed Monday, July 5th. 2)Today was our last 3:30pm class. 3)Tomorrow’s class will be a HERO WOD in honor of the 4th. You should come wearing red, white, and blue. 4)Because this is a new month, it is time to pay again. I know it comes so quickly.  Talk to us about how to get set up on our new auto draft.

So, instead of making an insightful post I want all of you to read G’s post from last night. If you read it already, read it again. It’s worth it.

By the way, here’s your Paleo, 4th of July grillin’ recipe from “The Clothes Make the Girl” Paleo blog.

Enjoy the festivities,
<3 Coach Miss J

Marinade for Shish Kabobs Marrakesh Style

Looks delicious.

Makes enough for up to 3 lbs. of lamb

1/4 cup olive oil
2 tablespoons minced fresh cilantro
2 tablespoons minced fresh parsley
1/2 onion, grated
1 tablespoon sweet paprika
2 garlic cloves, minced
1 teaspoon ground cumin
1/4 cup fresh lemon juice
1 teaspoon pepper

1. Mix all the ingredients until well-blended.
2. Place lamb in the marinade and refrigerate minimum two hours or overnight.
3. When you’re ready to grill, thread the meat on skewers and grill over high heat for approximately 12 minutes, turning the kabobs every 4 minutes.

Not a fan of lamb? You can also use beef, pork, chicken, or shrimp… or all of them! Just keep an eye on the clock: chicken and shrimp should only marinate for two hours, but beef and lamb can chillax in the fridge overnight.

The intimidator looking patriotic with the American flag.

By | 2017-04-25T14:39:40+00:00 July 2nd, 2010|CrossFit Ktown Knoxville, Uncategorized|0 Comments