REMINDER

  • We need new goals! Pick a movement you’d like to get before the open and start working on it!
  • The open is this week! Sign up for the open! open.crossfit.com.
  • You can take the Judges Course HERE. We will reimburse you for it! We will need help with judges!
  • There will be no PM Classes in Morgan on Friday. Come to Friday Night Lights in Kaysville! Doors will open at 4:30 pm!
  • Sign up sheet for food and for the heats are at the gym! Please sign up!
  • This week’s food for Friday Night Lights is Soup!
Spinach Artichoke Chicken Skillet

Creamy Spinach Artichoke Chicken Skillet

Ingredients

  • 4 skinless boneless chicken breasts (4-5 oz each)
  • 2 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 yellow onion, finely chopped
  • 1 cup chicken broth
  • ½ cup unsweetened full-fat coconut milk
  • 1 tablespoon arrowroot flour
  • 1 (14-ounce) can quartered artichoke hearts, drained and chopped
  • 2 cups packed spinach
  • chopped fresh parsley, for garnish (optional)
  • red pepper flakes, for garnish (optional)
  • salt and black pepper

Directions

  1. Season the chicken with salt and black pepper.
  2. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
  3. Add the chicken and cook for 5-6 minutes per side or until browned.
  4. Remove the chicken from the skillet.
  5. Add the chopped onion and minced garlic to the skillet and cook for 1-2 minutes.
  6. In a large measuring cup combine the chicken stock, coconut milk and arrowroot flour.
  7. Season to taste with salt and black pepper.
  8. Add the mixture to the skillet and stir to combine.
  9. Return the chicken to the skillet.
  10. Simmer for 10-15 minuter, stirring frequently or until thicken.
  11. Add the spinach and chopped artichoke hearts and simmer until spinach is wilted.
  12. Sprinkle with chopped parsley and red pepper flakes (if using) and serve.

It’s Patty Johnson and Audrey Peterson’s birthdays! If you see them wish them a happy one!

WEDNESDAY 3.10.21

A. Strict Press
3-3-2-2-1-1-1

B. “Airborne”
5 rounds for time:
10 Handstand Pushups
10 Box Jump Over 30/24
10 Pullups
RX+ Strict Handstand Pushup or Strict Pullup
RX++ Both
*15 Min Cap