Pure Heaven.

 

This combo?

Unparalleled in the World of Meg.

Scoop out a bit of the almond butter, dig into the coconut butter- a little yin/yang on the spoon- nutty/crunchy & silky smooth/melty- and ENJOY, enjoy, EnJoY!

Be forwarned- exercise restraint as one could easily go overboard with this.  I've been eating my protein and veggies and then saving this little combo for the end of my meal.  A full spoon or two of the mix, and I am supremely happy.

Must publicly thank KTW for the idea to add heat to the mix.

Melting that coconut butter a bit makes it EVEN BETTER!  Can you fathom?  Hard to believe.

Pop it in the microwave, then stir the two butters together.

Oh.

Emm.

Gee.

 CF GAMES OPEN- WOD #1 STANDARDS WITH VIDEO!

And, suggestions from KStar on mobilizing pre-workout!  We'll tackle these movements in the AM:

 

*We will be doing this workout on Saturday along with an added bonus "feature" after a bit of rest.

See ya then!

CFHQ- Games Athlete Katie Hogan Completing the 1st Open WOD

Long Live the Burpee- CF M. County

 

Yup.

She visited this week.

Not once, but TWICE!

Wanted to afford ALL of our athletes the opportunity to confront "Fran."

A little takedown if you may.

High-fives to EVERYONE who completed this lung burner!  Such a quick one, and the desire to bolt and run home runs high once you're in the thick of it!

Not sure how he does it, but the Husband manages to PR even with a time of sub 3 minutes for over a year.  Keeps shaving seconds off.  Lake Mill said:

Your husband is a beast!  Like a freight train going downhill.  No stopping him.

I concur.  

Many first-timers to "Fran" as well as new PR's, so pat yourselves on the back, folks!

Additional shout out to Trainer Tim who has been battling a head cold/cough for a couple weeks, and he jumped in regardless and was only 30 seconds off his PR!  His thruster form rocks:

And, WHAT TIMING!  CFHQ JUST posted a "Fran Highlights" video on Thursday!

Enjoy (if you can... kind of "ewww")

CF HQ- "Ode to Fran"

LEENY HOFFMAN in the house!

Whoop!  Whoop!

Leeny has been a trainer at CF St. Louis for some time, and she dropped by to check out our new digs and join us for a workout.  She's a Kirkwood gal as MANY of you know (She's QUITE connected- ya gotta love Leeny!)

Loved having you at CFKW, woman!  Hope to see you soon! 

Whole 9- How to Win Friends and Influence Paleo 

Congrats to Heather B.!  She strung 10 double unders together, eliminating that extra skip in between!

Way to go, chickadee! 

 

Betty was breathing a big ol' sigh of relief on this one!  Been working on her ring dips f..o...r...e...v...e...r..., and SHE GOT THEM!

Happy day, Val! 

Third is a charm!  Travis all had some luck with the rope this week with 20 consecutive double unders!

Check that one off the list!

NEW TRIPLET WITH A RUN, HAND-RELEASE PUSH UPS, AND HANG POWER CLEANS: 

 

(Nice face, Rich.  Made me proud to post this one.) 

 

I felt the need to be medicated watching this.

Awe-inspiring.

But my mom brain kept reverting back to brain damage...

 

SUNDAY MORNING GROUP RUN!

MEET AT CROSSFIT KIRKWOOD AT 8:30 AM!

Marketti will have a 4 miler planned as well as a 6-7 miler.

The MORE the MERRIER!

Coffee afterward around 9:30!