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Beef Ragu with Zucchini Noodles at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


If you love spaghetti but don't want all the carbs of pasta then here is an amazing recipe for you!

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What You Need
Serves 6

2 pounds lean flank steak, minced

2 tablespoons tomato paste

(8 oz) can tomato sauce

1 tablespoon chili sauce

1 cup Cherry Tomatoes, halved

½ teaspoon sea salt

4 medium zucchini

¼ cup fresh parsley



In a large skillet, brown the steak over medium-high heat. Drain the skillet and turn down to medium heat.


Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.


Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.


Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.



Wednesday 11 April

Warm Up

2 rounds

20 Double unders

10 Air squats

5 Front Squats  45/35

5 Weighted box step ups 45/35 (front rack)

5 Box jumps no weight


A) Conditioning

3 Rounds of 5 min AMRAPS

100 Double under buy in (200 singles-for every 100 singles is 10 burpees) for each round

RD 1: 12 F. Squats (95/65) (85/55) (75/45), 4 Burpee Box Jumps

RD 2: 8 F. Squats (115/80) (95/65) (85/55), 4 Burpee Box Jumps

RD 3: 4 F. Squats (135/95) (115/80) (95/65), 4 Burpees Box Jumps

-3 min rest b/w rounds


B) After Burn

3 Sets for quality

12 Romanian DL (40-60% of 1rm back squat)

12 Dumbell Rows

40 Banded pull aparts


C) Recovery row


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