We had a great workout this morning to celebrate Christmas Eve.  Lots of fun and snacks to top it off.  If you didn’t get a CF5x5 Christmas ornament, let me know, I have a few left.

There is some fun weather headed our way next week.  Use good judgement in your driving decisions.  If it’s icy just stay home.  Otherwise we will be having classes as scheduled.  I will keep working on maintaining some reasonable temperatures in the gym.  Wish me luck with that one.

We will introduce a new warmup program this next week and get it into full gear the first of the year.  It’s called CrossOver Symmetry and utilizes bands for shoulder work and squat/hip movements.  It will take a few repeated days to get used to the program so it may be shortened versions of it to start with until we get efficient at it.  Be patient with us and yourself on this.

The first week of January we will see the CrossFit Total show up on Tuesday January 4th.  This is a benchmark workout to find your maximum lift on back squat, shoulder press and deadlift for a total of all three.  This is an excellent way to see your progress and I highly recommend everyone to be there that day to find out just how strong you are.

Schedule for this week– Monday-Thursday 5 am, 6 am, 4:30 pm, 5:30 pm.  FRIDAY 9 am New Year’s Eve WOD.  Gym is closed Saturday Jan 1 and Sunday Jan 2.

WORKOUTS THIS WEEK– Muscle up/hang cleans, POKER, toes to bar/ring dips/broad jumps, run/hip extensions, ROWLING-New Year’s Eve WOD


Braised Short Ribs with Garlic Rosemary Mashed Cauliflower (Valentines)

Short ribs are an upscale version of pot roast, and perfect for a romantic celebration or when you just want a fancy dinner. Served with creamy pureed cauliflower flavored with garlic and rosemary, you can’t go wrong when you’re looking to impress while also still eating a low carb diet.
Course Dinner, Main Course
Cuisine Paleo
Total Time 3 hours
Servings 2
Calories 713 kcal


Short Ribs

  • 3 slices bacon diced
  • 2 tablespoons olive oil
  • 4 beef short ribs
  • 1 small onion diced
  • 1 shallot minced
  • 1 carrot diced
  • 2 cups chicken or beef broth
  • 1 sprig thyme
  • 1 sprig parsley
  • 1 sprig rosemary
  • 2 cloves garlic smashed

Mashed Cauliflower

  • 4 cups cauliflower florets
  • 2 cloves garlic smashed



3,2,1 GO    DEAN