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“Manuel”
5 rounds for time:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
*Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

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DON’T FORGET TO WEAR YOUR OPEN SHIRTS OR OTHER BOVINE GEAR FOR TONIGHT’S THROWDOWN! FRIDAY NIGHT LIGHTS SPIRIT WEEK #5 IS BOVINE SWAG!
*6am and 12pm classes are not canceled, but we are HEAVILY ENCOURAGING skipping those and coming at 5:30.

“Open 19.5”
For time:
33-27-21-15-9
Thrusters @ 95/65
Chest-to-Bar Pull-ups

*Time cap: 20 minutes

Recovery Day – Cauliflower Pizza

Pizza is the favorite food of most individuals. It’s a staple in the American diet, the foundation of weekend food, and the first food you think of when you want to order in. However, it’s hard not to devour the entire thing, or stray away from it when you’re watching your nutritional intake.

The amount of carbs and fat in pizza is what makes pizza cheat-day material. “Cauliflower Pizza” has made its popularity in recent years as people look for a healthier option. After some digging, we might have found the best recipe for this unorthodox pie. Check it out!

Cauliflower Pizza | Yields 8 Slices 
~60 calories | 4g Carbs, 2.6g Fat, 5g Protein 

Ingredients:
1 head of riced cauliflower (place in food processor) or 6 cups of store bought cauliflower rice (if frozen, thaw)
1 egg
1 tablespoon Italian seasoning (dried oregano or basil)
salt, ground black pepper
1/2c Parmesan, grated/shredded
spinach
organic tomato sauce
a handful of basil

  1. Preheat oven to 375 degrees.
  2. Placed riced cauliflower (from either a food processor or from a bag) in the oven. After the cauliflower is completely dry and lightly browned, set to the side. After cooled, pat dry or until no water can be squeezed out of the riced cauliflower.
  3. Preheat oven to 450 degrees. Combine egg with dried herbs, salt and pepper to taste in a bowl. Slowly add in cheese and dried cauliflower. Combine well. 
  4. Line a baking sheet with parchment paper. Flatten the cauliflower “dough”  mixture with cheese, egg, and herbs in the middle of the parchment paper. Make sure the crust is no less than .3 inches in thickness. 
  5. Bake for 20 minutes. Then carefully flip with spatula and bake for a few more minutes, or until both sides are lightly browned and cooked through. 
  6. Top cauliflower pizza base with more cheese, spinach, basil, and tomato sauce. Bake until cheese is melted.
  7. Remove from oven and enjoy! 

*recipe inspired by ifoodreal.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

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DON’T FORGET TO WEAR TONS OF GREEN FOR TONIGHT’S THROWDOWN! FRIDAY NIGHT LIGHTS SPIRIT WEEK #4 IS ST. PATTY’S DAY !
*6am and 12pm classes are not canceled, but we are HEAVILY ENCOURAGING skipping those and coming at 5:30.

“Open 19.4”
For time:
3 rounds of:
10 snatches @ 95/65
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes