Saturday 170909

Steve’s Club Throwdown
As many rounds as possible in 14 minutes of:
8 Burpees
6 Front Squats, 135#(95#)
4 Shoulder to overhead, 135#(95#)
2 Cleans, 135#(95#)

*One partner holds KB, 53#(35#), in goblet squat position while other partner is working. May rotate working athlete at any time.


Post rounds to BTWB


Paleo Waffles | Our Paleo Life


Paleo Waffle Recipe from

1-1/2 cup Almond Flour
¼ cup Tapioca Flour
2 Tbsp Coconut Sugar
1 Tbsp Coconut Flour
1 Tbsp Baking Powder
¼ tsp Salt
½ tsp Ground Cinnamon
2 Eggs divided
½ cup + 2 Tbsp Unsweetened Almond Milk
2 Tbsp Grass-Fed Butter or Coconut Oil melted
1-1/2 tsp Vanilla Extract

Sliced Bananas
Sliced Strawberries
Honey-Sweetened Jam
Pure Maple Syrup
Raw Honey
Coconut Milk Whipped Cream
Enjoy Life Chocolate Chips
Almond Butter

Combine all dry ingredients in the bowl of a food processor and pulse to combine. If you don’t have a food processor, a blender should do the trick.

Whether by hand, hand mixer, or stand mixer, beat the egg whites until soft peaks form. Set aside.

Add the remaining wet ingredients (egg yolks, almond milk, butter/coconut oil, and vanillto the dry ingredients and pulse until evenly combined. You should have a slightly thick but smooth batter.

Fold in the egg whites until just combined, making sure not to deflate them.

Heat your waffle iron according to the iron instructions (get it to a medium heat). Lightly brush a light olive oil or melted coconut oil on the waffle iron.

Fill the waffle iron with the batter according to the iron instructions. Don’t overfill.

Cook until steam stops rising and you can easily open the waffle iron. Time may vary depending on what type of iron you’re using.

Gently remove the waffles and serve hot with your favorite toppings.

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