Saturday 171021

In teams of two, complete the following for time:
50 Thrusters, 95#(65#)
10 Rope climbs
40 Thrusters, 95#(65#)
8 Rope climbs
30 Thrusters, 95#(65#)
6 Rope climbs
20 Thrusters, 95#(65#)
4 Rope climbs
10 Thrusters, 95#(65#)
2 Rope climbs

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Reminder that we have Yoga tomorrow at 11 am!  

Traditional Mashed Potatoes minus the milk by

Since real potatoes are Paleo, why not enjoy this traditional Thanksgiving staple? This Traditional Mashed Potatoes recipe prepares them without milk, yet still gives them a creamy texture.

Servings 8
Total Time: 45 minutes
Cook Time: 45 minutes


36 small potato(es), yellow peeled
8 cup(s) chicken broth
1 cup(s) ghee (optional)
1 teaspoon(s) sea salt to taste
1 teaspoon(s) black pepper to taste
1 teaspoon(s) garlic powder to taste


In a large pot, boil 4 cups of chicken stock with enough water to cover the surface of the potatoes when they’re added to the pot. Let the potatoes simmer until soft, about 30 minutes.

When the potatoes are easily separated by a fork, remove from heat and drain the liquid in a collander. Place the potatoes into a large mixing bowl and use a potato masher or a hand mixer to “smash” the potatoes. They do not have to be whipped.

Add 2 cups of chicken stock and 1 cup of ghee to the potatoes and stir until well combined. Add sea salt, black pepper, and garlic to taste. Stir again until thoroughly combined. Add more chicken stock as needed until the potatoes are creamy in texture, but not soupy. Serve warm.

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