SKILL
Snatch 2@ 60% 2@ 70% 2@ 80% 2@ 85%

STRENGTH
Deadlift 3×3

CONDITIONING
1:00 ME Ring Dips
Rest 1:00
3 Rounds For Time:
15 Overhead Squats 95/65#
20 Pull Ups
30 Double unders
Rest 1:00
1:00 ME Ring Dips

We will be closed on Monday May 27th in honor of Memorial Day.

MOBILITY
15:00

CONDITIONING
3 Rounds For Time
25 Wall Ball Shots
10 Dumbbell Snatch 70/50# alternate arms
100ft Waiter Walk alternate arms

So I had a craving for pizza yesterday and decided to make some for dinner. I have made Paleo pizza before but have always had trouble with the crust either sticking or not being hard enough to support the toppings… For those of you that know me, know I typically just create my own recipes and cook whatever sounds good. I also don’t really measure things unless I’m baking so use as much or as little as you like. I found a recipe for a crust and of course made my own tweaks… here is how the masterpiece went down…
Crust
1 cup almond meal
2 eggs
A little drizzle of olive oil
Ground black pepper, salt, oregano, basil, & thyme to taste.
*Mix all ingredients in a bowl, the consistency is very thick and wet… not your typical “dough.” I spread some olive oil on the silpat (or cookie sheet, whatever you have) to prevent any sticking. Spread the mixture evenly on the sheet and cook in the oven on 325 for 10-15 minutes.

Sauce
1 can of organic tomato paste
Olive oil… just keep adding it until you get the consistency you want… I like a thicker sauce which is why I use the paste vs. actual tomato sauce.
Ground black pepper, salt, red chili flakes, oregano, basil, and thyme to taste.

Toppings
Sharp white cheddar cheese… yes we used cheese, not totally paleo but its pizza, you gotta have cheese.
Grass Fed ground beef
Applegate peperoni
Applewood smoked bacon
Shredded zucchini
Fresh pineapple
Black olives
*Possibilities are endless use whatever toppings you wish.

*Once the crust has baked for 10-15 min spread the paste on the crust, I used more olive oil to help spread it out without clumping. Add your toppings, bake another 15 minutes and enjoy!!

DON’T FORGET BECKY WILL BE GIVING MASSAGES FROM 8-10 TODAY.

SKILL
Clean 2@ 60% 2@ 70% 2@ 80% 2@ 85%

STRENGTH
3×3 Jerk

CONDITIONING
AMRAP in 6:00
15 Hang Power Cleans 115/75#
15 Burpees
2:00 ME Handstand Hold… accumulate as many seconds as you can in 2:00

As you know April was “Feel the LOVE Month”… We promised you chair massages at the box… well, it’s almost the end of May but we got em coming! … and you thought we forgot. Becky will be here on Wednesday from 7-10am giving 5-10 minute “mini massages.” You will be allowed to see her during class time, and you can all rotate through. We have someone in the works for an afternoon session to, stay tuned.

MOBILITY

10:00 Hamstrings, Glutes , & Quads

CONDITIONING
21-15-9
Deadlift 275/205#
Box Jump 30/24″

Memorial Day Murph was AMAZING! You all should be so proud of how you did! Everyone did awesome and it was a blasty blast! The energy at the box was crazy! There may of been some help from Fireball, and the motorized bar stool, but it was unbelievable. Everyone pushed themselves to the limit. It was great to see everyone come together and cheer for your teammates. So much fun… This is definitely a new CFU tradition. CrossFit Untamed is by far the best community of people around, You all are amazing and we can’t thank you enough for all of your dedication and hard work. A big thank you to the ITP peeps who helped organize, and clean up after the event. Tim for marking off the mile so no one got lost, and of course our in house chef Cheri and Jasmine for being in charge of all the food. You may not be able to move, washing your hair could be a challenge but hell you survived Murph! There are still some T-shirts left if you didn’t get one and I will be ordering more for those who requested different sizes.  Great job to all of our Untamed Wild Ones!

MOBILITY
Post Murph I think I can move again … shoulders, chest, & triceps.

STRENGTH
3×3 Back Squat

CONDITIONING
“Michael”
3 Rounds For Time:
Run 800M
50 Back Extensions
50 Sit Ups