• crossfitflathead

Box Jump

Toes to Bar

21 – 15 – 9

For time:



30 – Clean and Jerk


For time:

Quote/focus of the week:

“Health is the real wealth.”

-Squat University, Dr Aaron Horschig

  • crossfitflathead

Rest Day Recipe


9 eggs

1/2 cup spinach, chopped

1/4 cup sun dried tomatoes, chopped

1/4 cup feta

1/2 cup nonfat cottage cheese

1 tsp Italian seasoning

1/2 tsp kosher salt


Preheat oven to 350F

In greased muffin pan, evenly distribute spinach, tomatoes, and feta.

In a medium mixing bowl combine eggs, cottage cheese, Italian seasoning, and salt. Whisk until slightly frothy then pour in to muffin pan until 3/4 full.

Bake for 20-25 minutes. Eat with your favorite hot sauce and some flaky salt!

Makes 12 egg bites, macros per egg bite:

Protein - 6g Carbs - 3g Fat - 4g

Tip: In the picture, a metal muffin tin was used, but admittedly even with greasing it the eggs still stuck a bit on the bottom. A silicone pan (you can find on Amazon) was tried as well and it was completely non-stick so if you do make these, pick one of those up!

Quote/focus of the week:

“In order to succeed, your desire for success

should be greater than your fear of failure.”

-Bill Cosby

  • crossfitflathead

Rest Day Recipe

Garlic Butter Chicken Meatballs with Cauliflower Rice

1 lb (450g) ground chicken (or turkey)

1/2 cup shredded cheese of your choice (mozzarella, cheddar, provolone…)

4 cloves garlic, grated + 2 cloves garlic, minced

1 teaspoon Italian seasoning

1/2 teaspoon red crushed chili pepper flakes, optional

1 crumbled bouillon cube, optional

1/2 cup chicken stock

Salt and fresh cracked black pepper, to taste

1/2 cup fresh chopped parsley (or cilantro)

3 tablespoons butter, divided

Juice of 1/2 lemon

1 tablespoon hot sauce of your choice (we used Sriracha)

1 medium cauliflower head, grated (or a packet of riced cauliflower)


1. To make the chicken meatballs meal prep: Make cauliflower rice with a large grater or food processor. Transfer to a shallow plate with 1/2 cup water and cook covered in the microwave for 4 minutes.

2. In the meantime, in a large bowl, combine ground chicken, cheese, grated garlic, Italian seasoning, crumbled bouillon cube, red chili pepper flakes, chopped cilantro, and black pepper. Mix well with your hands or fork and form medium balls. Arrange on a plate and set aside.

3. Melt 2 tablespoons butter in a large skillet over medium-low heat. Cook the chicken meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside.

4. In the same skillet melt remaining tablespoon butter; then add lemon juice, chicken stock, hot sauce, minced garlic, parsley and red pepper flakes (if you want). Cook for 3 or 4 minutes, stirring regularly until the sauce has reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley if you like. 4 servings

Macros per serving: Carb: 8G Fat: 24G Protein: 26G

Recipe courtesy of eatwell101.com

Quote/focus of the week:

“Don’t be afraid to give up the good to go for the great.”

-John D Rockefeller