Flashover Barbell Club

DB squat cleans in the open this year. Write it down.

Ho, ho, ho! Merry Fitness! ‘Tis the season of Gain-ings. Twelve days of Christmas complete and couldn’t be more proud of the finishing power of this group. This year we turned up the weight a bit and turned back the clock still!

No posts for a while eh... well guess what. It’s time for the 12 days of Christmas. So anyone out there that wants to come get some gains for the holidays, feel free to stop by. 4:30pm sharp!
RSVP here!

Sugar

The Surprising Truth About Sugar. Here’s everything you need to know about what it does to your body. Worried you’re eating too much sugar? Wondering how much is safe to eat? Or whether it's bad for you... no matter what? It’s time we took a clear-headed look at this controversial topic. It’s time you heard the truth about sugar.

Good luck to all our little athletes headed back to school today!

Resource to the origins of crossfit.

The Glassman Chipper Read our Founder's earliest CrossFit Journal articles.

For those that may be available, we WILL have class Saturday morning!!! Otherwise see you all Monday, Wednesday, Thursday, Saturday of next week.

Prosciutoo-Wrapped Mini Frittata Muffins
•4 tablespoons fat (coconut oil, ghee, etc.), divided
•½ medium onion, finely diced
•3 garlic cloves, minced
•½ pound cremini mushrooms, thinly sliced
•½ pound frozen spinach, thawed and squeezed dry
•8 large eggs
•¼ cup coconut milk (the fatty stuff at the top of the can works best)
•2 tablespoons coconut flour
•1 cup cherry tomatoes, halved
•5 ounces Prosciutto di Parma
•Kosher salt
•Freshly ground pepper
•A regular 12 cup muffin tin

Pre-heat oven to 375 degrees. Heat choice of fat (I usually use coconut oil) and cook onions untill they are translucent. Add garlic and mushrooms. Cook thoroughly, and salt and pepper to taste and remove filling from pan. For the batter, I beat the eggs in a large bowl with coconut milk, coconut flour, salt, and pepper until well-mixed. Then, I added the sautéed the mushrooms and spinach and stirred to combine.
I brush the remainder of the melted coconut oil onto the muffin tin and lined each cup with prosciutto, taking care to cover the bottom and sides completely.
I spoon in the frittata mixture and tope each one with halved cherry tomatoes.
Bake for approximately 20 min, rotating tray at the halfway mark. Remove and let cool.

Sea bass with tomato and black olive salsa
Four 5-ounce black sea bass fillets
3 tablespoons fresh lemon juice
1/4 cup plus 1 tablespoon extra-virgin olive oil
Salt and freshly ground pepper
1 cup pitted kalamata olives, chopped (4 ounces)
1 cup grape tomatoes, halved
2 tablespoons chopped basil
2 tablespoons chopped dill
1 teaspoon minced red chile

In a medium bowl, rub the sea bass fillets with 2 tablespoons each of the lemon juice and olive oil and season with salt and pepper. Let stand at room temperature for 20 minutes.

Meanwhile, in a medium bowl, toss the olives with the tomatoes, basil, dill and chile. Add 2 tablespoons of the olive oil and the remaining 1 tablespoon of lemon juice and season with salt and pepper.

In a large nonstick skillet, heat the remaining 1 tablespoon of olive oil until shimmering. Pat the fish dry and add it to the skillet, skin side down. Cook the fish over high heat until the skin is browned, about 4 minutes. Turn and cook until the fish is just white throughout, about 4 minutes longer. Transfer the fish to plates and top with the salsa.