The Power House at Highland
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8:46 am

Breakfast of Champions

3FU3L is great as a post-workout recovery shake, but have you ever thought of bringing this supplement to your kitchen table for a home-cooked meal? Next time you're cooking up breakfast make sure to try coach Gunnar's favorite 3FU3L pancake recipe! A true breakfast of champions that the entire family will enjoy! See Gunnar's recipe below:

3FUEL Pancakes:
  • 1/2 cup of quinoa flour or coconut flour
  • 1/2 cup of white flour
  • 1 1/2 cups of coconut milk
  • 1 1/2 tbsp of unsalted butter (melt the butter before adding to dry ingredients)
  • 1 egg
  • 2 scoops of 3FU3L (Gunnar's favorite is vanilla!)
  • 1 mashed banana or 1 cup of frozen blueberries

Mix all ingredients together and cook on a hot griddle.

Enjoy!

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5:24 am

170127

P1 Strength:
EMOM 12'
1- Split Jerk x 2 or Press in Split x 3-5 per leg
2- Weighted Step Up x 3/3, Farmer grip

P2 Strength:
Split Jerk from the rack
Every 90" for 8 sets

P1 WOD:
9' AMRAP
15 Hanging Knee Raises
10 deadlifts or single leg deadlifts
5 single arm db snatches per side
6' to complete 3 sets of 10 walking lunges + 10 push press w/ 2DBs

P2 WOD:
https://games.crossfit.com/workouts/2015
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap