• It’s a new month, we need goals on the goal board! This month’s goals are all about recovery! Come up with something good and get to work!
  • Make sure you are keeping up on your Nutrition Challenge points! Keep in contact with your partner as well to keep them accountable.
  • If you want to see the Home Workout and record your score click here
  • If you want the Nutrition Challenge point sheet and record your points click here

Garlic Roasted Broccoli

roasted broccoli recipe


  • 2 heads of broccoli, cut into florets
  • 3 tbsp melted coconut oil
  • 5 cloves of garlic, minced
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp lemon juice
  • Pinch of red pepper flakes (optional)


  1. Preheat the oven to 400 degrees F.
  2. In a large bowl, toss the broccoli with melted coconut oil, salt, black pepper and garlic. Spread the broccoli in a single layer on a rimmed baking sheet.
  3. Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon juice liberally over the broccoli before serving.

FRIDAY 3.27.20

A. “No Show”
4 rounds for time:
3 Deadlift 275/185
6 Strict Pullup
3 Deadlift 275/185
6 Strict Handstand Pushup
RX+ 315/205 or 5 rounds
RX++ Both
*12 Min Cap

B. Accessory
3:00 GHD Hold (face up)
*Every break 20-30 Banded Hamstring Curls

Home Workout
A. 5 rounds for time:
10 Backpack Devil Press
20 Backpack Thruster

B. Cash out
Core work:
5 sets:
:20 Hand Back Tucks, Rest :10
:20 Hollow Hold, Rest :10
:20 Seated Ab Circles, Rest :10
:20 Heels to the Heaven, Rest :10