Thursday 200723

Warm Up/Mobility:

2 Rounds-

1 min. Row or Bike

10 Caterpillar Walks

10 Samson Lunges

10 OH Rotational Reaches


2 Rounds (for quality):

400m OH Carry with Plate

Rest 5 minutes between

Met Con:

5 RFT-

30/25 kcal Row or 20/15 kcal Assault Bike

30 BW Squats

20 Ground to Overhead with Plate



1 Tbsp. extra virgin olive oil

1 onion, chopped

2 bell peppers, chopped

2 stalks celery, sliced

salt & pepper

1 tsp. dried oregano

1 lb. andouille sausage, sliced

2 cloves garlic, minced

2 Tbsp. tomato paste

1 (15 oz.) can crushed tomatoes

1 1/2 cups cauliflower rice

2 tsp. Old Bay seasoning

2 lbs. shrimp

green onions, sliced


  1. In a large pot over medium heat, heat oil. Add onion, bell peppers and celery and season with salt and pepper and oregano. Cook until soft, about 5 minutes, then stir in andouille sausage, garlic, and tomato paste and cook until fragrant, about 1 more minute.
  2. Add crushed tomatoes, cauliflower rice, and Old Bay. Reduce heat to medium low, cover with a tight fitting lid, and cook until the rice is tender, about 20 minutes.
  3. Add the shrimp and cook until pink, 3 to 5 minutes.
  4. Stir in green onions just before serving.

Friday 190906


Back Squat

2 x 5 @ 50% 1RM

2 x 5 @ 60%

Met Con:

For time-

250m Row

21 OH Squats, 95/65 lbs.

250m Row

15 OH Squats, 135/85 lbs.

250m Row

9 OH Squats, 155/155lbs.

250m Row

6 OH Squats, 185/135 lbs.

Thanksgiving Hours

Wednesday 11.21: NO 6:30 pm class

Thursday 11.22: CLOSED

Friday 11.23: 10 am and noon classes ONLY


Saturday, August 25th is our annual in-house competition, The Summer Rumble. There will be no classes that day!

Pizza Noodlezzz

Total Time: 45 minutes
Serves: 4
Zucchini Noodles
  • 2 to 2 1⁄2 pounds zucchini
  • 1 tablespoon salt
  • 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 fennel seeds
  • 1⁄8 teaspoon crushed red pepper flakes
  • 1 (4-ounce) package uncured pepperoni
  • 1⁄2 cup pitted black olives
  • a few pickled jalapeño slices
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic
  • 1 (28-ounce) can fire-roasted diced tomatoes
  • 1⁄2 teaspoons dried oregano
  • 1⁄2 teaspoons dried basil
  • 1⁄2 teaspoon dried parsley
  • 1⁄8 teaspoon salt
  • 1⁄8 teaspoon coarse (granulated) garlic powder
  • 1⁄8 teaspoon onion powder
  • Pinch crushed red pepper flakes
  • 2 large eggs
  • 10 to 12 fresh basil leaves
  • Extra-virgin olive oil, for garnish
  1. Prep the noodles. Julienne the zucchini with a spiralizer. Place the noodles in a colander and toss them with the salt until the strands are lightly coated. Set the colander in the sink to drain while you prep the other ingredients.
  2. Cook the meat toppings. Heat a large, nonstick skillet over medium-high heat. Crumble the pork and beef into the skillet and cook, breaking up the meat with a wooden spoon. While it cooks, combine the salt, parsley, Italian herbs, pepper, garlic powder, paprika, fennel seeds, and red pepper flakes in a small bowl. When the meat begins to lose its pinkness, add the seasonings and mix to combine. Cut the pepperoni slices in half. When the meat is browned and sizzling, add the pepperoni and stir-fry until slightly crisp. Transfer the meats to a large bowl.
  3. Make the sauce. In the same pan you used for the meat, heat the olive oil over medium-high heat. While it heats, peel and crush the garlic. Add the garlic to the pan, and when it’s fragrant, after about 30 seconds, pour in the tomatoes. In a small bowl, mix together the oregano, basil, parsley, salt, garlic powder, onion powder, and red pepper flakes; stir with a fork and add the spices to the pan. Stir to combine, bring the sauce to a boil, and then reduce the heat to low. Beat the eggs in a small bowl, add a spoonful of the tomato sauce to the eggs and stir to combine, then slowly pour the egg mixture into the tomato sauce, stirring constantly to combine. The sauce should thicken slightly and get silky. Keep the heat on a very low simmer.
  4. Cook the noodles. Heat a second large, nonstick skillet over medium-high heat. Rinse the zucchini noodles under running water, drain, and squeeze dry in a clean dish towel. Add the noodles to the heated pan and stir-fry, 2–3 minutes until hot. Add the meat, olives, and jalapeño slices; toss to combine. Use a ladle to add tomato sauce to the noodles, stirring to combine after each addition so it doesn’t get soupy. Add the fresh basil and stir.
  5. To serve, divide the noodles among flat bowls, then sprinkle each with crushed red pepper flakes and a drizzle of olive oil.

Paleo Pizza Noodles Recipe (from Well Fed Weeknights!) - dairy-free, gluten-free, grain-free and nut-free

Overnight Chocolate Coffee Chia Breakfast Pudding

Prep Time: 10 minutes
Serves: 2-4   



  1. Blend brewed coffee, coconut milkalmond buttervanilla extractmaple syrup, and cocoa powder in a blender.
  2. Place the blended mixture into a resealable large jar (or 2 smaller jars) then add chia seeds. Seal jar and shake.
  3. Place in refrigerator overnight or for at least 3+ hours.
  4. Eat up. Breakfast is served.

*Once the pudding is formed, I like to mix it up with nuts and berries! You can also try to add a scoop of protein powder in place of the cocoa powder for additional protein.

choc. pudding recipe

Moo Shu Stir-Fry

Serves: 4

Time: 45 minutes



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


2 lbs. ground pork

1 tablespoon arrowroot powder

2 cloves garlic

1/4 cup coconut aminos

1 teaspoon sesame oil

Hoisin Sauce

2 cloves garlic

1 medjool date or dried fig

1/2 cup coconut aminos

1/4 cup sunflower seed butter

4 teaspoons rice vinegar

1 teaspoon sesame oil

1 teaspoon hot sauce

1/4 teaspoon ground black pepper


1. Place the dried mushrooms in a small bowl and cover with water; set aside to rehydrate. Then thinly slice the cabbage and scallions. Drain the bamboo shoots.

2. Heat a large nonstick skillet over medium-high heat for about 3 minutes. Crumble the pork into the skillet and cook, breaking up the meat with a wooden spoon, until it is just pink, about 3 minutes. While it cooks, make the sauce.

3. Make the sauce; place the garlic in pint-size mason jar (or bowl). Remove the pit from the date and drop the date in, then add the coconut aminos, sunflower seed butter, rice vinegar, sesame oil, hot sauce, and black pepper. Blitz with a stick blender until smooth; set aside.

4. Add the arrowroot powder to the pork and stir to combine. Peel and crush the garlic; add it to the pan with the coconut aminos and sesame oil. Stir to combine and continue cooking until the liquid is mostly evaporated and the meat is cooked through, 5-7 minutes. Transfer the meat to a large bowl.

5. Cook the veggies; place the oil in the same skillet you used for the pork and reheat it over medium-high, 2 minutes. Add the cabbage and shiitake mushrooms to the pan and toss until the cabbage has wilted, about 10 minutes. Drain the dried mushrooms and add them to the skillet along with the bamboo shoots and scallions; toss to combine. Return the pork to the skillet with any accumulated juices and stir-fry until heated through, 1-2 minutes.

6. Serve family style with a platter of butter lettuce leaves, cauliflower rice, and the hoisin sauce for drizzling.




Our in-house competition, THE SUMMER RUMBLE, is Saturday 8/27. There will be no regularly scheduled classes that day. If you are competing please be at HSCF at 8:15, as the first heat will start at 9 am. 

10 a.m. CLASS ONLY ON 8/13!

On Saturday, August 13th, 20 HSCF athletes will be competing in the Catalyst Games in Rochester. As a result, WE WILL ONLY HAVE A 10 A.M. CLASS!!!

4th of July Schedule

On Monday, July 4th, we will have 10 a.m. class ONLY!!! 

Pesto Shrimp and Grilled Peach Salad

Serves: 4

Prep time: 15 mins

Cook time: 15 mins

Total time: 30 mins


  1. 1 batch pistachio pesto (this will be enough to have leftover pesto)
  2. 1 cup pistachios, unsalted
  3. 1-1½ cup basil leaves
  4. 2 garlic cloves
  5. ½-1 cup olive oil
  6. juice of 1 lemon
  7. salt and pepper, to taste

For the salad:

  1. 2 tablespoons melted ghee, divided
  2. 1 pound shrimp, peeled and deveined
  3. salt and garlic powder, to taste
  4. 3 peaches, cut in half and pitted
  5. 5-6 cups mixed greens
  6. 1 English cucumber, sliced
  7. 1 cup cherry tomatoes, halved
  8. ⅓ cup pistachios, unsalted
  9. For the dressing
  10. ½ cup olive oil
  11. ¼ cup lemon juice
  12. 1 tablespoon honey
  13. 1 tablespoon dijon mustard
  14. pinch of salt and black pepper, to taste


Make pesto shrimp:

  1. Place pistachios in a food processor and pulse to break up the nuts. Then add basil and garlic cloves and pulse together. Then turn food processor on and add olive oil slowly until pesto becomes preferred thickness and then add lemon juice until combine. Set aside.
  2. Place a large saute pan over medium heat. Add 1 tablespoon ghee. Pat shrimp down to dry completely then add to pan and sprinkle with salt and garlic powder. Let cook about 1 minute per side, until pink and the tails begin to turn in. Once cooked, add 2-3 tablespoons of the pesto to the shrimp pan and toss in the pesto until coated then set aside.

For the salad:

  1. Place a grill pan over medium heat and grease each peach half with melted ghee. Place on grill pan to cook for 1-2 minutes per side.
  2. Build salad: greens, english cucumber, cherry tomatoes, shrimp, peaches, and pistachios.
  3. Lastly, place all ingredients for the dressing in a jar, close jar and shake until combine. Pour dressing over salad