Sunday 8/25


2 to 4 lb. mussels, rinse thoroughly;
1 lb. raw shrimp, peeled and deveined;
2 sweet potatoes, cut into small cubes;
2 carrots, thinly sliced;
1/2 lb. pancetta, cubed;
1 red onion, thinly sliced;
1 celery stalk, thinly sliced;
3 garlic cloves, minced;
2 tbsp. chili paste;
2 cups coconut milk;
Fresh parsley, minced;
Sea salt and freshly ground black pepper;

Bring a large saucepan with 4 cups of water to a boil. Place the cubed sweet potatoes and sliced carrots in the boiling water for 4 to 5 minutes. Using a slotted spoon, remove the sweet potatoes and carrots and set aside, but keep the water in the saucepan. In a second saucepan, cook the pancetta and stir for about 4 to 5 minutes. Add the onion, garlic and celery, and cook for another 2 to 3 minutes. Add the cooked carrots, sweet potatoes and chili paste and stir to combine ingredients. Season to taste. Add the shrimp and cook until no longer pink, roughly 2 to 3 minutes. Pour in the coconut milk, and stir. Then, add 2 cups of the potato water, and stir again. Bring to a soft boil and add the mussels. Cover the saucepan and simmer for 4 to 5 minutes. Serve topped with fresh parsley.

Saturday 8/24


400 meter Run
10 Burpees
20 Shoulder Presses 45#/35#
30 OHS 45#/35#
40 Jumping Pull ups
50 Thrusters 45#/35#
60 Box Jumps  
70 Push Presses 45#/35#
80 Floor Presses 45#/35#
90 Hang Power Snatches 45#/35#
100 Air Squats
400 meter Run


Thursday 8/22

Happy birthday Kim!!

10-9-8-7-6-5-4-3-2-1 reps
GHD Sit ups or Ab-mat
Ball Slams 20#/10#

1-2-3-4-5-6-7-8-9-10 reps
Double Unders or Singles
Calorie Row

10-9-8-7-6-5-4-3-2-1 reps

KB Swings 35#/25#

Wednesday 8/21

50 Wall Balls 20#/14#
30 Deadlift 225# / 155#
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts
10 Wall Balls

5 Deadlift

Cap 30 Minutes!

Happy birthday Jeff K.!