CrossFit Ferocity 

Fierce Fitness


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14.3 Open WOD & Egg Bake

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14.3 / 8 min AMRAP

10 Deadlifts 135/95

15 Box Jumps

15 Deadlift, 185/135

15 Box Jumps

20 Deadlift, 225/155

15 Box Jumps

25 Deadlifts, 275/185

15 Box Jumps

30 Deadlifts, 315/205

15 Box Jumps

35 Deadlifts, 385/225

15 Box Jumps

Good Luck Athletes!

Try this Egg Bake:

Mix 12 Eggs add: 2 cups dices ham, 1/2 cup crumbled bacon, 1/2 cup onion., 1/2 cup chopped mushrooms, 1/2 cup goat cheese, and 2 cups of fresh chopped spinach, a pinch of nutmeg and a little sea salt and pepper. Stir it all together. Pour it into two round cake pans bake for about 25-30min at 350. Serves 4. Enjoy


6 RFT WOD & Sweet Potato Recipe Mexi Style

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6 RFT (rounds for time)

rounds 1,3, 5 run 200 meters

rounds 2,4,6 run 400 meters

run 200/400 meters

20 wall balls

1min wall sit hold ball

12 situps with ball


Here is an awesome healthy mexican meal to try:

4 baked sweet potatos, 1lb ground turkey burger cooked seasoned with homemade taco seasoning ( I use this seasoning for all my mexi dishes. No msg, no caking agents, gross) cut potato in half top with turkey burger, sprinkle of cheese, salsa, verde sauce and dalop of plain greek yogurt.

For 1 lb of meat: { combine }1 teaspoon of chili powder,1/4 teaspoon of the following...garlic powder, onion powder, red pepper flakes, dried oergano, &  paprika, 1/2 teaspoon cumin, sea salt and pepper. AND that is it for a simple, tasty taco seasoning!

Your Welcome!

I'll be back to blog in a few days. Until then...

Health & Happiness Always,

Coach A