Hope everyone enjoyed their rest day. Let’s keep MossMan in our thoughts and prayers as he spent the night in the hospital. He is now at home and resting.
Here is the info on the Heart of America CrossFit Competition in Springfield, MO. The tryout WOD is being put together as we speak by CrossFit ReviveR. I look at holding tryouts on a couple different days over the next week – week and a half. Everyone is encouraged to tryout. We will take as many RX/Scaled teams as we can. Don’t register. I will register the teams once they are determined.
Time to do work.
Partner Prowler “Ride”
2 Person Teams for reps
This is a “Fight Gone Format” with the exception of the work time is doubled. At each movement you and your partner will have 2:00 to get as many reps as possible before moving to the next. The rest time remains 1:00. You and your partner will complete three rounds of the following:
15’ Rope Ascents
Box Jumps 30/24
Kettle Bell Swings 2/1.5
Speaking of “Fight Gone Bad”, we will be hosting FGB 6 on Sept 17. More info to follow..
2 cups almond meal
3 tbsp olive oil
¼ tsp baking soda
1 tsp garlic powder
1 ½ tbsp fresh rosemary chopped
1 cup organic marinara sauce
1 lb Italian pork sausage nitrate free
2 crook neck yellow summer squash diced
3 green onions chopped
Handful of torn basil leaves
2 small tomatoes diced
1/2 cup roasted red peppers diced
Handful of sliced black olives
Preheat your oven to 350. Using a spoon mix all crust ingredients together until it becomes very thick. Using your hands, form the dough into a ball. Lightly grease a pizza pan or a cookie sheet with olive oil. Place the ball of dough in the center of your cookie sheet or pizza pan and using your hands, push and pat the dough down into the shape of a circle. You want to make the dough as thin as possible. Your pizza will be about 12 inches across. Bake JUST the crust in your pre-heated oven for 20 minutes. While your crust is cooking, prepare your toppings. After the crust if done, remove from the oven and evenly spread the marinara sauce over the crust. Add the sausage and all remaining toppings evenly over the sauce and bake again for an additional 25-30 minutes. Get creative and use whatever toppings you might. Enjoy!