WODtoberfest is this Saturday October 3rd from 8:00 AM to 5:30 PM at CrossFit 3-46 GRIT in
Gresham. Come and support all the teams from Train!
Amber and Travis
Trish and Thom
Austin and Caitlin
Rebecka and Jacob
and any other teams I missed (sorry)

WOD:   10/1/15

Front Squat 5-5-5-5-5 reps

Four rounds for time of:
Run 400 meters
50 Squats


Pumpkin season!

Summer is over and fall has begun, which means pumpkin everything of course!
Here is an awesome Paleo pumpkin muffin recipe from Amee Livingston.
These will be just a tad bit healthier than those pumpkin muffin six packs at Wincos.

 Paleo Pumpkin Muffins

1/3 cup Grass-Fed butter (can use coconut oil, melted and cooled)
1 cup coconut sugar
2 large cage-free eggs
1 cup pumpkin puree
1/4 cup full-fat coconut milk
2 cups blanched almond flour
1/4 cup unsweetened coconut
2 tsp baking powder
1/4 tsp baking soda
1 tsp cocoa powder
2 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp sea salt
1/2 cup chopped nuts (walnuts, almonds or pecans)
1 cup pitted and chopped dates

Preheat oven to 325 degrees F.  In a large bowl, cream butter and coconut sugar for a minute or so and then add eggs, pumpkin and coconut milk.  Blend well.  In a separate bowl mix all dry ingredients, except nuts with a whisk until well incorporated.  Add to wet ingredients and mix until combined.  Stir in nuts and dates.  Batter will be pretty thick.

Spoon into paper lined muffin tins and bake for 30 minutes.  Check muffins at 25 minutes and continue cooking until a toothpick comes out clean.  


Brought to you by Caitlin Brennan