Pizza Noodlezzz
Total Time: 45 minutes Serves: 4 Ingredients:   Zucchini Noodles 2 to 2 1⁄2 pounds zucchini 1 tablespoon salt Toppings 1 pound ground beef 1 pound ground pork 1 teaspoon salt 1 teaspoon dried parsley 3⁄4 teaspoon dried Italian herbs 1⁄4 teaspoon ground black pepper 1⁄4 teaspoon coarse (granulated) garlic powder 1⁄4 teaspoon paprika 1⁄4 teaspoon › Read more
Overnight Chocolate Coffee Chia Breakfast Pudding
Prep Time: 10 minutes Serves: 2-4      Ingredients 1 cup brewed coffee (chilled) 1 cup full fat canned coconut milk 2 heaping tablespoons almond butter (or other nut or seed butter) 2 teaspoon vanilla extract 4 tablespoons maple syrup or honey 2 tablespoon unsweetened cocoa powder 1/2 cup chia seeds Instructions   Blend brewed coffee, coconut milk, almond butter, vanilla extract, maple syrup, and cocoa powder in a blender. Place the blended mixture into a resealable › Read more
Moo Shu Stir-Fry
Serves: 4 Time: 45 minutes Ingredients: Veggies 1 oz. dried wood ear mushrooms (or any type you can find) 1/2 medium head green cabbage 4 scallions 1 (8 oz.) can bamboo shoots 1 tablespoon extra-virgin olive oil 5 oz. sliced shiitake mushrooms 2 heads fresh butter or Boston lettuce Pork 2 lbs. ground pork 1 › Read more
Pesto Shrimp and Grilled Peach Salad
Prep time:  15 mins Cook time: 15 mins Total time:  30 mins   Serves: 4   Ingredients:   1 batch pistachio pesto (this will be enough to have leftover pesto) 1 cup pistachios, unsalted 1-1½ cup basil leaves 2 garlic cloves ½-1 cup olive oil juice of 1 lemon salt and pepper, to taste For › Read more
Honey Mustard Crunchy Chicken Plantain Salad
Prep time- 10 mins Cook time- 15 mins Total time- 25 mins   Serves: 2   Ingredients 3 tablespoons coconut oil 1 garlic clove, minced 1 large yellow plantain (still slightly green - should not be mushy or soft), peeled and diced ½ pound cooked and shredded chicken ½ teaspoon garlic powder ¼ teaspoon cayenne › Read more
Spinach & Artichoke Stuffed Portobello Mushrooms
1  16oz package frozen spinach, thawed and drained (I found organic at Sprouts!) 2 cans of quartered artichoke hearts, drained and roughly chopped course sea salt and freshly ground black pepper, to taste 1 cup roasted and unsalted cashews 3 tablespoons extra virgin olive oil 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon › Read more
Spicy & Sweet Chipotle-Honey Baked Chicken Wings
Ingredients 1 1/2 - 2 lbs chicken wings (pre-cut) 1/4 cup honey Chipotle Seasoning Mix 1 tbs chipotle powder 1 tbs coconut sugar 1 tsp cumin 1 tsp paprika 1 1/2 tsp salt 1 tsp onion powder 1 tsp garlic powder 1 tsp dry mustard Yield Serves about 2 Instructions In a small bowl, prepare › Read more
Mediterranean Chicken
Ingredients 1/2 yellow onion, diced 2-3 cloves garlic, minced 8 oz mushrooms, sliced 3 Roma tomatoes, diced 8 oz artichoke hearts, liquid drained 1/2 cup sun-dried tomatoes, chopped 1/3 cup Kalamata olives, chopped 1 lb pre-cooked chicken Fresh spinach – a couple of handfuls 2-3 tbs olive oil or ghee (1-2 tbs to sauté the › Read more
Paleo Pad Thai
Ingredients: 1lb Organic skinless boneless chicken thighs 2 8oz Packets of shirataki noodles 1/2 Onion, chopped 1 cup Broccoli florets 1/2 Red Pepper, cut in to strips 2 Eggs 2 tbsp Olive oil 1 tsp Garlic, minced 1 tsp Ginger, minced 1/s tsp Red pepper flakes 1/4 cup Green onions (for garnish) Sauce: 1/3 cup › Read more
Sally May’s Monkey Bars
Ingredients: 2 large overripe bananas (ideally so ripe you are thinking about tossing them in the compost) 1/2 cup almond butter 3 eggs 1/4 cup extra virgin coconut oil, melted 1 cup almond meal 3 Tbsp coconut flour 1/2 tsp baking soda 1/4 tsp salt 1/3 cup mini chocolate chips (I like Enjoy Life brand) › Read more

WODs

 
  • Monday 180521

    Monday 180521

    Oly: 7 Rounds 1 Hang Power Clean+ 1 Power Clean @60% 1RM Met Con: AMRAP 12 5 Pull-ups 10 Push-ups 15 BW Squats 200m RunRead More »
  • Sunday 180520

    Sunday 180520

    Rest Day. Yoga at 10 a.m.!!Read More »
  • Saturday 180519

    Saturday 180519

    Met Con: For time- 70 DUs 35 Thrusters, 135/95 lbs. 35 kcal Row 70 DUs 70 Wall Balls, 20/14 lbs. 70 Pull Ups 70 DUs 35 Power Cleans, 135/95 lbs. 35 GHD Sit Ups 70 DUsRead More »
  • Friday 180518

    Friday 180518

    Skill: 4 Rounds Not For Time- 12 Weighted GHD Hip Extensions 20 sec. Ring L-Sit Hold Met Con: 2018 Regionals- Event 4 For time- 2 Rounds, 10 Snatches, 175/125 lbs. 12 Bar Facing Burpees 2 Rounds, 10 Snatches, 115/75 lbs. 12 Bar Facing BurpeesRead More »
  • Thursday 180517

    Thursday 180517

    Strength: Back Squats 1 x 4 @ 70% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% Front Squats 1 x 5 @ 60% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% Met Con: AMRAP 10 60 BW Squats 12 Ring MUsRead More »

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Saturday, April 28th there will only be 9 and 10:30 am classes. NO NOON! There are 15 HSCF athletes competing in Strength Fights Cancer at CrossFit AP in the Eastern Hills Mall. After class at HSCF, head to AP to support your fellow exercisers!
A reminder that there is NO NOON CLASS  Saturday, March 3rd! There are only 9 and 10:30 a.m. classes. Afterwards, head to the Buffalo Bills fieldhouse to watch 8 of our athletes compete in the Liberty Games!!! Reminder: if you need to be judged for 18.2, please contact us to set up a time!
There is no 6 a.m. class on Tuesday 11/28 because no one reserved a spot. Remember that you have to reserve by 9 p.m. the night before for that class!
Saturday, November 11th, we will only have 10:30 class. There will be no limit on class size. Afterwards, stop by CrossFit Buffalo to support our athletes competing in the Movember Throwdown!
On Monday, September 4th, we will only have classes at 10 am and noon in observance of Labor Day.

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