WOD:

Front squat
3-3-3-1-1

Then:
15-12-9-6-3 reps for time
Dumbbell push press (45#/30#)
Toes-to-bar

Time cap = 7 min

Post loads and time to comments.

Uh-huh, just what do you think these two are up to?

KCF Coach Tip of the Week: Quick Meatballs

This tip comes from Coach Amy

Meatballs are a quick an easy way to add protein to a cooking sauce or soup. To make, combine one package of ground turkey and one package of Italian sausage in a large bowl. If you have sausage links, just remove the meat from the casings. Add two eggs, 1/4 cup of almond flour and 1-2 tsp course salt (I like Kosher salt for cooking) and mix thorughougly. Then using a 2 Tbsp cookie scoop, scoop the meat directly in to a hot pan with a few tablespoons of your preferred oil. Lightly brown the balls on both sides and then add the rest of the ingredients for your sauce/soup. If you want this to be even quicker, you can add the raw meat directly into the sauce or soup broth to cook. Cover the sauce/soup until the meatballs are cooked through and then enjoy.

There are a few benefits to using this method. Using sausage cuts down on the the seasonings you need to add (thus saving time). Also, this is a great way to get a handle on your protein serving size. Each meatball will be about one Zone block. If you are making soup, pull out the number of meatball you want for your serving and then ladle over a nice big serving of broth and veggies to go with it.

Scooping the balls

Browning the balls