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Zone Nutrition Challenge at RARE CrossFit in Fredericksburg

Several of you joined us this past Saturday as we talked about our upcoming Zone Nutrition Challenge. As you start to prep for the upcoming weeks, we wanted to share a simple breakfast recipe for you to try- Pumpkin and Vanilla Muffins! Also, if you missed the meeting or are unable to workout but would still like to participate, please see Coach Kelsey or Coach Sharon to get the information!

4 eggs
3 servings protein powder (approx. 56g protein) -- I used vanilla flavor this time
3 bananas
1 1/2 cup pure pumpkin puree
1 Tbsp + 1 tsp Coconut Butter, slightly melted
Cinnamon or pumpkin pie spice or BOTH!
1 tsp vanilla extract
1/2 tsp baking soda


Preheat oven to 365 degrees. Mix or blend bananas and pumkpin until well mashed. Add in eggs, cinnamon, coconut butter and vanilla and mix/blend until combined again. Add in protein powder and baking soda and mix until well combined. Pour into 12 muffins greased muffin tins and bake for about 15 mins until done.

1 Muffin = 1 block!


Sept 11th, 2017

Warm Up

Band flossing on the rig

10 Band Pull aparts

10m walk Hip Flexion walk with a band

Duck Walk with PVC Pipe overhead for 10 mx2

Burgener Warm Up

Snatch progression


A) Power snatch + HSS + HSS below the knee

1 complex x 6-8 sets; rest 1:30 between sets - building load with perfect mechanics


B) 24 min AMRAP

Run 800m

10 SA KB DL - 2/1,5pd R

50 DU

10 SA KB DL - 2/1,5pd L


C) Cool Down

Foam Roll out


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