We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Saturday, November 17 was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

REST & PLAY!

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Saturday, November 17 was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

Here’s a body weight WOD to hold you over:

6 Rounds
Pullups to failure
10x Pistol Squats
Pushups to failure
30 Seconds Various Planks

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Saturday, November 17 was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

Here’s a body weight WOD to hold you over:

AMRAP 20 minutes
5 Mountain Climbers (4 Count)
10 Pullups
15 Pushups
20 Squats

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Saturday, November 17 was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

WE HAVE SO MUCH TO BE THANKFUL FOR! HAPPY THANKSGIVING!
Here’s a body weight WOD to hold you over:

Deck of Cards
Hearts = Pushups
Diamonds = Squats
Spades = Situps
Clubs = Burpees
Jokers = 11 Hand Stand Push Ups

Face cards are 10, Aces are 11, numbers are reps

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Saturday, November 17 was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

Here’s a body weight WOD to hold you over:

AMRAP 20 minutes
Lay down on your back, count to 3, get up Sprint 10 meters
10 Pushups
15 Squats
5 Burpees
Bear walk back to starting position

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Saturday, November 17 was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

Today is our last day on the island. We’re off to NJ to spend some time with family, then we’re moving to South Florida.

Here’s a body weight WOD to hold you over:
Ladder up Burp Dubs 1-10/Run Down by  5 Seconds from 50 seconds to 5 seconds

1 Burp Dub (Squat Thrust, 1x Push-up, 1x Jump, 1x Squat)

Run 50 seconds

2 Burp Dubs (Squat Thrust, 2x Push-up, 2x Jump, 2x Squat)

Run 45 seconds

3 Burp Dubs

Run 40 seconds

4 Burp Dubs

Run 35 Seconds

ETC….

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Saturday, November 17 was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

Here’s a body weight WOD to hold you over:

20 Hand-Stand Pushups (HSPU)
then,

Tabata (20 seconds Work/10 seconds Rest x 4 minutes
Burpees
Box Jumps
Squats
Plyo Pushups

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Yesterday was our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

Rest & Play!

Pumpkin Spice Bars
from Paleo Table

Ingredients
Dry
1/2 cup coconut flour
1 Tbsp pumpkin pie spice
1 tsp ground cinnamon
1/2 tsp sea salt
1/4 tsp baking soda
1/8 tsp freshly grated nutmeg
Wet
6 pastured eggs, at room temperature
3/4 cup pure maple syrup
1/2 cup organic pumpkin puree or fresh roasted pumpkin
1/4 cup coconut oil
1 Tbsp pure vanilla extract

Preparation
1. Preheat oven to 350 degrees F.
2. Prepare 9×9 cake pan by coating it lightly with coconut oil.
3. Sift the dry ingredients into a medium mixing bowl.
4. Mix the wet ingredients in a large bowl with a hand mixer, or in a food processor.
5. Add the dry ingredient to the wet ingredients and mix until well combined.
6. Pour batter into cake pan. (Batter will be thick.)
7. Bake for 25-30 minutes or until toothpick inserted in the enter comes out clean.
Let cool before cutting.

Frosting
Frosting – Ingredients
1 cup palm shortening
3 Tbsp raw honey
2 Tbsp vanilla extract
3 tsp cinnamon

Frosting – Preparation
1. Place all ingredients in a medium mixing bowl.
2. Using a hand mixer, blend until fluffy.
3. Use immediately or refrigerate up to one week.

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Today will be our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

800 meter Run
50x Sandbag Squats
400 meter Run
40x Pushups
200 meter Run
30x Box Jumps
100 meter Run
20x Situps
50 meter Run
10x Burpees
5x In & Outs

We are honored to have been a part of Puerto Rico’s growing CrossFit Community! We consider everyone friends for life and wish you all the best! Tomorrow, Saturday, November 17 will be our last WOD here in PR. Thank you all for your support and inspiration!
- Kate and Mike

400 meter Sandbag Haul
entonces,
3 minutes Burpees
2 minutes Box Jumps
1 minute Planks
1 minute REST
3 minutes Burpees
2 minutes Lunges
1 minute Pushups (Plank when tired)