CrossFit Ferocity 

St. Paddys Day WOD:

6RFT:

20 Burpees

20 Fronts Squats (db)

20 Forward Lunges (db)

12 Dumbbell Pushpress

Any left over cider beer? Try this: 4 Pork chops pat dry and season with salt and pepper,. In large skillet heat bacon grease or your choice of fat. Cook pork chops for about 5min then set aside. Brown 2 sliced medium onions then add 4 diced plums or 2 large apples, and 1/2 bottle cider beer. cook another 5 min then add back in the porkchops, 2 tbsp of sage and rest of the beer. cook until meat is done...Very simple. Enjoy