Going ABOVE and beyond what’s expected…

You get an EXTRA class for the next TWO WEEKS!

CrossFit is a method of training that offers a chance to improve everyday! To be better than yesterday. Are you just going through the motions? or... do you barely get by with what's acceptable? Is every repetition perfect? Do you cheat yourself and the quality of your movement just to finish the workout faster? These are very real questions we should all consider when looking to improve on a personal level.



The photo above shows Charles, former student athlete of the week, doing burpees with a 4-foot "tuck-jump" on each rep. You might ask..."why is he jumping so high, if we're only required to get just a few inches off the ground?" Well, this is just one instance where Charles is going ABOVE and beyond what's expected! You can find him putting out more than he is asked to put out at every class. This is something that I really appreciate and respect as a coach. His desire to get the most he can get out of every moment at every class is inspiring. If you're lucky, maybe some of his MOJO will rub off on you too!

Workout of the Day
Thruster
3, 2, 1, 1, 1, 1, 1

PALEO RECIPE
"Rabbit Roasted with Herbs"
2 tablespoons canola oil
1 rabbit (about 2 ½ pound, cut into 6-8 pieces)
Fresh ground black pepper
1 medium yellow onion, halved lengthwise and slivered
1 large, minced garlic clove
2/3 cup chicken or vegetable broth, salt free
1 teaspoon fresh rosemary or ½ teaspoon dried
2 tablespoons flat leafed parsley, chopped
Preheat the oven to 350 F. Place the oil in a large, heavy skillet over medium-high heat. Brown the rabbit pieces in batches until golden, about 5 to 7 minutes per side, sprinkling with pepper. Place the browned rabbit into a shallow baking pan. Add the onion to the skillet and cool over low heat for 7 to 10 minutes to soften. Add the garlic and cook two minutes more, stirring. Add broth and raise the heat; bring to a boil, scraping up the browned bits on the bottom of the skillet. Reduce the heat; add the rosemary and cook sauce for two minutes longer. Pour the sauce over the rabbit and bake for 45 minutes. To serve, place the rabbit pieces on a serving platter and pour all the remaining pan juices over the top of the rabbit pieces. Sprinkle with chopped parsley and serve immediately. Serves four.

"Good actions give strength to ourselves and inspire good actions in others." -Plato