slow cooked chicken with salsa and avocado
try the above recipe for a quick, easy, paleo friendly dinner. throw it in the crockpot in the morning, then when you get home dinner is already ready for you!
ricky first wod
neal show me your mean face
bad bob-flat back
Great workout today. big class at 930am including a couple new faces on the two week trial. Armando and Jeff held their own, but I think they were a little salty my girl power hour ladies are so dang tough!
also, BAD Bob said the stretching was more painful that the wod, so i think the mobility class was a success!
Buy in: Work on your Goat. 15 minutes
———
For time:
Run 200m
4 Rounds: 10 Pullups, 20 Squats
Run 200m
3 Rounds: 15 Kettlebell swings 53/35#, 15 Situps
Run 200m
2 Rounds: 10 Thrusters 95/65#, 10 Lunges (5R/5L)
Run 200m
———-
Cash out: Max handstand hold
“The greatest wealth is health.” ~Virgil
kevin on his way in from the 200m at 6am
fkcc sunday brunch: country fried steak, biscuits and gravy. Hell no that aint PALEO!
come one, come all. sober, hung over, or still drunk. doesnt matter. come out and suffer through the wod and wish our boy a happy birthday. although he may wear spandex under his mma shorts, he really is a good dude and we love him…
if you would have seen randall on his first day, bright and early on a saturday morning after pulling an all nighter at a nickleback concert, smoking cigars and boozing it up, you would have never thought he would be doing kipping pullups and handstand pushups a few short months later. the man couldnt even squat and now he is completing workouts rx all the time. good work ethic brother. way to stick with it. you must have had some really good coaching 
randall's ass in a signature pair of mma shorts
hospital room handstand
“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.” -Bruce Lee
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” -Liane Cordes
rick getting 5 solid reps with 225lb on the back squat.
Push Jerk
