This is the recipe for the cupcake/muffins that Deanna made for JMax’s birthday.  They were so good! 

2 cups almond flour, 1/2 teaspoon salt, 1/2 teaspoon baking soda, 1/4 cup arrowroot, 1 teaspoon cinnamon, 1/4 cup coconut oil, melted, 1/2 honey, 1 egg, 1 apple peeled cored and  diced 1 teaspoon vanilla extract.
Pre-heat oven 350, combine dry ingredients, combine wet ingredients and stir to distribute evenly in batter, place batter in muffin pan.  Bake 14 mins

Also, many of  you asked about a grocery list.  Please visit  the new blog that we will use for the Nutrition Challenge.  There will be a lot more added to the blog as we get closer to the start of the Challenge.  Use the grocery list to get your house set up early.  This time around we are going to put money on the line and there is going to be a greater level of commitment.  We will be taking pictures and doing measurements, you will be posting on the blog daily, and there will be a WOD that we will do Wednesday as a baseline.  To have the photos and measurements taken you must attend one of the following sessions: 

Tuesday or Wednesday: 6:45am to 7:00am, 8:00am to 8:30am, 11:30am to 12:00pm, 5:00 to 5:30pm 

The complete details of the challenge will be posted on the new blog tomorrow.  Plan on which time/day you will get your photos take.  Thanks.

Monday’s WOD:

AMRAP 20 mins

5 Pull Ups

10 Wall Balls (20lb, 14lb)

15 Kettlebell Swings (53lb, 35lb)


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