Sugar and spice and everything nice…Wait, nix the sugar.

Blake and his MetCon face.

Warm-Up: Tire Drag 20m, 10 Pull-Ups, 10 Air Squats, 5 Chin-Ups x2

Squat: 5 Reps @ 80%

Front Squat: 5 Reps @ 80%

MetCon – 5 Rounds for Time:
5 Deadlifts (135/95lbs)
10 Burpees

Finisher: GHD Obliques 3×10 each side

Paleo is still going strong (at least it better be) so of course you can count on us for the Paleo Wednesday recipe. I know a lot of you heart your Crockpot, especially since eating Paleo, so this one goes out to you guys. We send our thanks to the “Everyday Paleo” website for their recipe donation.

P.S. Let’s encourage and high five CrossFit Ktown’s newest members: Jimmy Barna, Kathryn Herrerra, Leah Holbrook, and Jeanie Alley! We are so happy to have you as part of our family!

Let’s get to 25,
<3 Coach Miss J

Crock pot it up.

Garlic Beef Stew
1.5 – 2 lbs of grass fed stew meat
1 yellow onion diced
4-6 carrots diced
4-6 stalks of celery diced
6-12 mashed cloves of garlic (I used the jarred crushed garlic from TJ’s)
palm full of ground marjoram
sea salt and black pepper to taste
1 small can tomato paste
splash of chicken broth

Throw it all in your crock pot, mix well, and cook all day on low.  It’s a lot of garlic but it mellows from the long cooking time and your house will smell amazing!

Mashed cauliflower...my favorite.

Savory Cauliflower Mash
1 giant head of organic cauliflower steamed until soft
big hunk (that’s a technical term) of Kerrygold Irish butter
palm full of turmeric powder
sea salt and white pepper to taste

Blend all ingredients in a food processor.  You can leave a little lumpy for texture.