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It’s a Fight Gone, Whatt?

Good… I hope!

Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box jumps can help people get more reps. Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps). Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).

Apricot Square

Here are some flavours you would never think to put together, but they work. This recipe is from Alive Magazine,  June 2017 issue 416.


1 1/2 cups unsalted dry roasted cashews

2 cups dried apricots

1/2 cup dried unsweetened coconut flakes

1/4 cup hemp hearts or sesame seeds

2 TBSP honey

Juice 1/2 lime

2 tsp grated or finely minced fresh ginger

1 1/2 tsp curry powder

1/4 tsp sale

Place cashew in food processor and process until finely chopped. Add apricots, coconut, hem hearts or sesame seeds, honey lime juice, ginger, curry powder, and sale. Process until mixture clumps together. Line 8X8 ub square baking pan with a piece of parchment paper large enough so there is an overhang.

Place bar mixture in pan, place another sheet of parchment paper on top and press down firmly to evenly spread out mixture. Leave parchment paper atop and place pan in freezer for 1 hour or until apricot mixture has firmed up. Slice into 12bars.

The jerk store called!

Great opportunity today to focus on that vertical drive in the jerk. If the weight is comfortable, try adding in a pause at the bottom and do a quick self check in for your body position.  We also want to make sure we aren’t shortening that front step, if needed, put a chalk mark when you are doing it with an empty bar and check that you are hitting the same place as the weight goes up


Did you know the beta-carotene and phytonutrients found in carrots help protect against sunburn? Although you might not want to rely on carrot hummus as a foolproof sunscreen alternative, you will absolutely have less of a chance of burning your skin if you eat it on a “sun” day.

Made with just 6 ingredients, this carrot hummus recipe is packed with flavor and nutrients. And the vibrant orange color is beautiful on any party platter!
  • 3 large carrots, cut into bite-sized pieces and steamed
  • ¼ cup tahini
  • ¼ cup lemon juice
  • 3 cloves garlic
  • 1/8  teaspoon turmeric
  • Pink Himalayan sea salt & Black pepper, to taste
 Add the steamed carrots, tahini, lemon juice, garlic and turmeric to a food processor. Process for 1 full minute, or until mixture is smooth and creamy. Season with salt and pepper to taste.
serves 4 – 6
Author: Ivy Larson