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
Tortillas
Paleo Tortillas Ingredients 2 eggs whisked 1 cup of full fat coconut milk (or you can use unsweetened almond milk) 1 tbs of olive oil 3/4 cup of tapioca flour 3 tbs of coconut flour 1/4 tsp sea salt Instructions In a mixing bowl, combine all the above wet ingredients (including the tablespoon of oil) › Read more
Shepherd’s Pie
Ingredients Meat & Veggies Filling 1 onion, diced 2 cloves of garlic, minced 1 lb grass-fed beef or ground turkey 2 large carrots, diced 2 celery stalks, diced 1 tsp pepper 1/2 tsp thyme 1/2 tsp dried rosemary 1/2 tsp salt 3/4 cup of beef broth 2 tbs tomato paste 2 tbs of olive oil › Read more

WODs

 
  • Monday 171218

    Monday 171218

    Gymnastics Benchmark: For time- 75 HSPUs Met Con: 4 RFT- 8 Hang Squat Cleans, 165/115 lbs. 16 T2B 24 Wall Balls, 20/14 lbs.Read More »
  • Sunday 171217

    Sunday 171217

    Rest DayRead More »
  • Saturday 171216

    Saturday 171216

    Met Con: For Time 50 Weighted Step Ups 45/35 lbs 30 Snatches 95/65 lbs 20 Ring Dips 50 Weighted Step Ups 45/35lbs 30 Thrusters 95/65 lbs 20 Ring Dips 50 Weighted Step Ups 45/35 lbs 30 Clean & Jerk 95/65 lbs 20 Ring DipsRead More »
  • Friday 171215

    Friday 171215

    Strength: Snatch High Pulls 5 x 2 - across @90% 1RM Snatch Skill: 3 Rounds- 600 ft. Farmer Carry 90 sec. Rest Met Con: 3 RFT- 21 C2B Pull Ups 12 Deadlifts, 185/135 lbsRead More »
  • Thursday 171214

    Thursday 171214

    Skill: EMOM x 7 3-7 Strict Pull Ups Met Con: For time, 3 Rounds- 10 OH Squats, 105/75 lbs. 20/14 kcal Row 3 Rounds- 15 Front Squats, 105/75 lbs. 20/14 kcal Bike 3 Rounds- 20 Back Squats, 105/75 lbs. 60 DUs *25 min. capRead More »

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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.
INFORMATION REGARDING THE SUMMER RUMBLE... The athlete briefing will begin at 8:30 this Saturday morning.  This will allow for plenty of time to explain the workouts, answer questions, and warm up before the first heat starts at 9 am. Please arrive at least a few minutes before 8:30 to get your heat assignment and pick
Monday, July 3rd classes: 10 am, noon, 4:30, 5:30 Tuesday, July 4th classes: 9 am, 11 am

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