**YOGA TONIGHT W/ ROBIN 6:45PM**

**Please tally up your Challenge points and give sheet to Kat or Liz**

**For those of you who may be interested in contacting Andria for help with your nutrition here is her contact info:

Phone #925-876-2253

Email: andriakern@me.com

Website: http://www.andriakern.com


WARM UP

CFW 3X15

SKILL/STRENGTH

Clean & Jerk 1RM

WOD

EMOTM for 12 minutes

3 C&J @ 75% of 1RM
10 Double Unders

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

6 responses »

  1. Joni says:

    Loved todays WOD as well!! Super Fun. wish I would have gone a little heavier because i think I could have even though I did 75% of my 1RM

    GIVE ME A Y….GIVE ME A O….GIVE ME A G…..GIVE ME AN A..

    YOGA YOGA YOGA!!!

  2. Dusti says:

    Loved todays wod!! Tried and succeeded at keeping up with james on nearly every round. So much harder than I thought it would be

  3. Kat says:

    Here is the muffin recipe I used. I used 3 bananas and pecans instead of walnuts because that is what I had on hand. Delicious!
    DRY INGREDIENTS
    2 cups almond flour
    1/3 cup coconut flour
    1 tsp baking soda
    1 tsp salt
    1 tsp cinnamon
    1/2 tsp nutmeg
    1 cup baking walnuts (chopped)
    WET INGREDIENTS
    2-3 over-ripe bananas
    1 tbsp vanilla
    3 eggs (at room temperature)
    1/3 cup honey
    3 tbsp coconut oil (I like coconut oil the best,
    but olive oil also works fine.)
    2 tbsp almond butter
    DIRECTIONS
    Preheat oven to 350 degrees.
    Place walnuts on a baking sheet, and put them in the oven to roast. Watch them closely, as they do burn easily.
    Mash bananas into a liquid. Mix in honey and almond butter.
    Beat eggs, oil and vanilla. Add to banana mixture.
    In a separate bowl, mix all dry ingredients, including toasted walnuts.
    Mix wet and dry ingredients.
    Spoon batter into lined muffin cups.
    Bake 15–20 minutes.
    Makes 12 muffins
    PALEO BANANA WALNUT MUFFINS

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