Shopping for healthy, real food is not hard. Here is a nice big list to get you started. (Oops more then 6 I guess…) 1 Lean Meats Poultry Turkey Chicken breast Pork tenderloin Pork chops Steak Veal Bacon Pork Ground beef Grass-fed beef Chicken thigh Chicken leg Chicken wings (yum!) Lamb rack Shrimp Lobster Clams Salmon Venison steaks Buffalo New York steak Bison Bison steaks Bison jerky Bison ribeye Bison sirloin Lamb chops Rabbit Goat Elk Emu Goose Kangaroo Bear (good luck getting this!) Beef jerky Eggs (duck, chicken, or goose) Wild boar Reindeer Turtle Ostrich Pheasant Quail Lean veal Chuck steak Rattlesnake Fish! 2. Veggies Asparagus Avocado Artichoke hearts Brussels sprouts Carrots Spinach Celery Broccoli Zucchini Cabbage Peppers (all kinds) Cauliflower Parsley Eggplant Green onions 3 Starchy Carbs Veggies Butternut squash* Acorn squash* Yam* Sweet potato* Beets* 4. Fruit Apple Avocado Blackberries Papaya Peaches Plums Mango Lychee Blueberries Grapes...Read more

Function/KettleBell: A.) 1 arm KB OHS – 5×3 (L,R) B.) For time: 1-2-3-4-5-6-7-8-9-10 KB Snatch or Heavy Clean (alt arms each round) In between each set 10 cal row Perform/RX: A.) OHS – 5×3 (snatch from ground) B.) For time: 1-2-3-4-5-6-7-8-9-10 Power Snatch (95/65) In between each set 10 cal row ***18 min cap*** Compete: A.) OHS – 5×3 (snatch from ground) B.) For time: 1-2-3-4-5-6-7-8-9-10 Power Snatch (135/95) In between each set 10 cal row Try to go UB as long as possible ***18 min cap***Read more

KettleBell/Function: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 20 Single Unders Perform/RX: A.) Bench Press – 5×5 heavy  10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 10 DU Compete: A.) Bench Press – 5×5 10 heavy 1 arm KB swings in between each set. B.) 8 rounds 5 Wallballs (30/20) 5 HR Push-ups 10 DU      Read more

Friends and Family Day! KettleBell/Function A.) EMOM 10 min. Odd – KB/DB Front Squats x5 (use same weight) Even – Single arm DB/KB Press x4 (L/R) Perform/RX A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (1.5 / 1) B.) 4 rounds w/partner You go, I go, each movement 5 Burpees 5 Med ball slams w/wallball 10 sit-ups (partner can stand on feet if wanted) 1 lap run together   Compete: A.) EMOM 10 min. Odd – Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (2p / 44lb) B.) 4 rounds w/partner You go, I go, each movement 5 Burpess C2B 5 Double KB Snatch 10 GHD’s 1 lap run together -Results to comments!    Read more

KettleBell/Function: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1 min. B.) 4 rounds 3 min round, 1 min rest 400 m row in remaining time burpee box over with DB’s   Perform/RX: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1 min.   B.) 4 rounds 3 min round, 1 min rest 500 m row in remaining time burpee box over with DB/KB’s (35/25) Compete: A.) 7 Rounds – Sprint to Grass and Back – 10 OH plate Lunges Rest 1 min. B.) 4 rounds 3 min round, 1 min rest 500 m row in remaining time burpee box over with KB’s (1.5/1)   -Results to Comments!      Read more