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Broward Affiliate Cup

By 12/11/2009No Comments


Okay, here is a semi-paleo brownie recipe that I made.

1/4 cup of Olive Oil

1/4 cup honey or  agave nectar

1/2 cup almond flour

1/4 cup unsweetened cocoa powder

1/4 cup arrowroot flour

4 eggs

1 cup of chocolate whey protein powder

2 small containers of unsweetened apple sause

1/2 cup apple juice

Add Walnuts to your liking.  Use enough apple juice until the dry mix gets pasty and spread on a baking sheet and place in the oven at 350 for approx 15 – 25 mins. I also added some unsweetened coconut to a batch which came out pretty good.


On Saturday 12/19/09 we will be Hosting the Broward Affiliate Cup CrossFit Competition.  Several of the Broward CrossFit Gyms will be meeting up at our location to have a fun and challenging day of various workouts which will be pulled from a hopper.  Each gym will have up to 3 female and 3 male athletes competing.  We will also hold a Group Workout that Everyone can participate in.

Check in will begin at 8am at our location which is 10400 SR 84 #103 Davie, Fl 33324.  The Group Workout will begin at 9am sharp.  The competition will begin at approx 10am.

The Broward Affiliates invited to the competition are South Florida CrossFit (who initiated this competion), ATP CrossFit, CrossFit Weston, FFF CrossFit, CrossFit Hardcore, Optimum CrossFit, and CrossFit Affliction.

Everyone and Anyone is invited to come out and spectate or participate in the 9am Group Workout.  So if your interested in seeing the most fit athletes in Broward County compete in CrossFit – you should come to this event.

Below is a video of our Friends at CrossFit Middle Tennessee during a Ocktoberfest Competition.

Dont get intimidated – CrossFit is scalable for all levels of athletes.  We coach teenagers to senior citizens.  Its functional fitness.

CrossFit Middle Tennessee OktoberFest from Jonathan Melton on Vimeo.