168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

February 03, 2011



3 Rounds

2 Minutes at each Station

Rest 2:00 Between Rounds
Row Max Meters

10 Meter Sprint Max Meters

Double Unders Max Reps

Score Totals From Each Category For All Three Rounds

Lifting Weights-Easier Than Jail

Mobility WOD

About the Author
  1. Katherine Reply

    Ben got his MU yesterday!!

    Congrats, Ben!

    It’s goin’ around people….who’s next??

  2. KristinP Reply

    Was awesome Ben!!!! Nice job 🙂

    I’m anxious for our first chick to muscle it up…get on the Katherine, K?

  3. crossfit mama Reply

    Flounder with Almonds and Capers

    I bought some fish at Whole Foods today. Threw a little of this and a little of that in and came out with the following.

    1 lb thinly sliced flounder fillets
    1/2 cup almond flour
    salt & pepper
    juice and zest of a lemon
    Few Tbs chopped parsley
    2 Tbs capers
    1/4 cup slivered almonds (you toasted in a fry pan)
    1 egg

    Mix together almond flour, 1 tsp kosher salt, few twists of pepper, lemon zest and set in a wide bowl or plate.

    In a separate bowl beat 1 egg with a fork. Set aside.

    Dip each piece of flounder into egg then dredge fish in flour mixture.
    Drop pieces of fish into a hot oiled frying pan. Work in batches, don’t overcrowd fish or it will just steam not brown. Cook through on both sides. This only takes a few minutes! Remove fish from pan and add capers and lemon juice. You can add a few very thin slices of lemon as well. Top fish with this sauce. Sprinkle with parsley and toasted almonds. It’s really yummy.

  4. Littles Reply

    There is so much fear and confusion surrounding food and weight loss for a lot of people. I can understand wanting to be locked up, rather then deal with it the healthy way (I would have volunteered myself for a jail experiment pre crossfit)

    I’m really excited to say that I’m in the process of organizing cooking classes with a whole foods (not the store) coach to help groups of adults and teens learn to eat better, cook better, and approach food with a different mentality. The instructor has no set diet for anyone, it’s all personal, just as long as it’s all whole food. So paleo eaters would fit right in.
    If you struggle with uncertainty, fear and anxiety surrounding food I think you’d be helped immensely.
    Or just want to learn to cook some basics!

    I’ll keep the blog updated if anyone wants to join in on the classes.

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