• Here's another delicious recipe from KG3 Nutrition

Breakfast Coffee Smoothie

Ingredients

• 1 cup chilled coffee of choice (black no additives)
• 1 ½ banana, cut into chunks
• 1 cup Fage 0% greek yogurt
• 2 tsp honey
• ½ tsp ground cinnamon
• ¼ tsp grated nutmeg
• 1 scoop UMP vanilla protein
• Ice to your liking

Instructions

1. Place all of the ingredients in a heavy-duty blender
2. Blend until smooth. Serve

Macros – 1 serving (makes 3 servings)

Calories: 126

Protein: 16g

Fat: 2g

Carbohydrates: 33g

Coaches Corner-Endurance Programming

Week 1

Day 1:

10x250m

Rest 1:00 Between

Day 2

30:00 @70-75% HR (conversational pace)

Week 2

Day 1

20x100mRest 2:1

Day 2

35:00 @70-75% HR (conversational pace)

Week 3

Day 1:

8x500m

Rest 3:00 Between

Day 2

40:00 @70-75% HR (conversational pace)

Week 4

Day 1

3RDs: 60/45cal Row

Rest 3:00 Between

Day 2

45:00 @70-75% HR (conversational pace)

Current Events:-Friends and Family week 11/27-12/2

Thanksgiving Schedule:

• No 630P on 11/22 (all other classes will run as normally scheduled)
• Closed 11/23 (no classes)
• 8AM and 930AM 11/24
• Closed 11/26 (no classes)

What we’re pondering:This great article from the CrossFit Journal

-https://journal.crossfit.com/article/720-rainey-2