Saturday 170930

Woring in teams of 2 with a 20 minute clock perform as many reps as possible of the following:

Partner 1 rows 3 Calories and performs 1 power clean 135#(95#)
Partner 2 rows 3 Calories and performs 1 power clean 135#(95#)

Round 2 =
Partner 1 rows 6 calories and 2 power cleans
Partner 2 rows 6 calories and 2 power cleans

Round 3 =
Partner 1 rows 9 calories and 3 power cleans
Partner 2 rows 9 calories and 3 power cleans

Continue adding 3 calories and 1 power clean each round

*One person works while the other rests
*Must reset the rower each time partner gets on

Post scores to BTWB












A healthy take on spaghetti and meatballs to satisfy those pasta cravings!


1 Spaghetti Squash

1 Jar marinara/tomato sauce (look for low sodium and sugar content)

1 Package ground turkey

Spices galore!  Whatever you like and goes well with the meal.


  • Preheat your oven to 375 degrees
  • Cut your spaghetti squash in half, scrape the seeds out and lay both halves in a cookie sheet or pyrex dish with approximately 1/2″ water in it
  • Bake squash for 45 minutes, flipping it halfway
  • When the squash is done, scrape it into a bowl and marvel at it’s fun, craziness–save for later
  • Meanwhile, mix a bunch of fun spices into your ground turkey meat.  Think pepper, Italian seasoning, onion, or red pepper flakes to name a few
  • Measure out 1.5 oz, make into meatballs and place on baking sheet
  • Bake meatballs approx 20 min (throw them in when your squash is about halfway done)
  • Meanwhile again, empty your marinara in a saucepan to heat through, and spice it up with some fresh garlic, oregano, basil, or thyme.  Doctor it up!
  • When your meatballs are done, throw them into the marinara and let simmer!

Alright people!  Now you are ready to serve this up….here are your measurements if zoning:

1 cup spaghetti squash = 1 C

3 1.5 oz turkey meatball = 3 P

1 cup marinara = 2 C

To make sure that you get a complete meal, either add some fats by tossing some olive oil into your squash (1 teaspoon = 3 F) or have them elsewhere like with your dessert!


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