Tammy and Dava


  • We need new goals on the goal board! Pick a movement you’d like to get before the open and start working on it!
  • The open is 3 weeks away! Sign up for the open! open.crossfit.com.
  • Bring a Friend Day is Thursday! All classes are free to try!
Sweet and salty chocolate bark

Sweet and Salty Chocolate Bark


  • 1 lb. dark chocolate; (454 g)
  • 1 cup whole pecans;
  • ½ cup dried cherries or cranberries, chopped;
  • Sea salt to taste (optional);


  1. Preheat your oven to 350 F.
  2. Place the pecans on a baking sheet and roast in the oven for 10 to 15 minutes. They’re done when they start to smell good: take them out, and crush them with your hands or cut into chunks with a knife.
  3. Chop the chocolate into pieces.
  4. Melt the chocolate using a double boiler or directly in a saucepan over a medium heat, stirring constantly.
  5. Pour  the melted chocolate on a baking sheet lined with parchment paper, and spread it around with a spatula.
  6. Sprinkle some sea salt evenly over the chocolate to taste.
  7. Sprinkle the chopped pecans and chopped cherries evenly on top of the chocolate; you can apply some pressure to make sure they stick to the chocolate.
  8. Wait until the chocolate has cooled down, break into pieces, and serve.

TUESDAY 2.16.21

A. “Left Behind”
5 rounds for time:
5 Bar Muscle Up
10 Wallball 20/14
15/12 Calorie Bike
RX+ 30/20 Wallball
RX++ 20/15 Calorie Bike + Wallball
*15 Min Cap

B. Accessory
3 sets:
Min 1) :30 Max Landmine Situp Right Arm
Min 2) :30 Max Landmine Situp Left Arm
Min 3) :30 Max Landmine Situp Both Arms
Min 4) :30-:45 Chinese Plank (face up)