Recipe From KG3 Nutrition

Brussell Sprout SaladIngredients:

• 1 Pound Brussell Sprouts
• 1 Medium Tart Apple
• 1 Medium Red Onion
• 1 Cup Chopped Walnuts
• Primal Kitchen's Honey Mustard Vinaigrette or dressing of choice

Instructions:

1. Trim the ends off the Brussel Sprouts. Using sharp knife OR using the thinnest blade on a mandolin slicer, slice each sprout
2. Slice the apple and red onion thinly OR use mandolin slicer
3. Combine in a large bowl
4. Toast the walnuts in a skillet over medium-high heat, stirring frequently, until fragrant and lightly browned, about 2 minutes.
5. Add to the Brussel Sprout mixture. Toss to combine.
6. Add in Vinaigrette and toss lightly. Refrigerate at least 30 minutes before serving.

ProgrammingPullup ProgressionWarmup

3RDs

10 Scap Pullups

10 Hollow/Arch Swings

10 Band pull Downs

Crossover Symmetry

Week 1

*Day 1: 3x10 Banded Pull-ups (Volume)

*Day 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups (Strength)

Week 2

*Day 1: 3x 12 Banded Pull-ups (Volume)

*Day 2: 10x2 Strict Pull-ups (Strength)

Week 3

*Day 1: 3x15 Banded Pull-ups (Volume)

*Day 2: 10,9,8,7,6,5,4,3,2,1 Strict Pull-ups (Strength)

Current Events* Don't forget to sign up for the In-House Halloween Competition 10/14. Signups are on the gym door! 2 Divisions: Fitness and Performance, Coaches Kyle and Zach will pick teams from the signups, good times will be had by all! * Ft Wright Zone class starting Monday 10/1 @12PM. Participants will be lead through an interval style workout, utilizing the MyZone HR Monitors. Classes will continue every M/W/F @ 12PM * Introducing the 3:30PM CrossFit class on M/W/F, starting 10/1. Another awesome time to get your WOD in!

What We Are Reading* This post from Ben Bergeron (coach of several Games athletes and owner of CrossFit New England: http://comptrain.cmail20.com/t/ViewEmail/d/8723DB80487B2426/0F7E95016C17A33BA0F01D70678E0DEE#fd