Thursday, 10-16-14

Strength : Squat Clean

15min Review and warm up to working weight
10 min EMOM
1x Hang Squat Clean
1x Touch N Go

WOD : 3 Rounds

400M Run
10x Squat Cleans #185/125
10x Box Overs

Pumpkin Spice Cupcakes

pumpkin spice cupcakes

3 cups almond flour (find it @ trader joes or whole foods)
½ tsp baking soda
1 ½ tsp baking powder
¼ tsp cardamom
¼ tsp nutmeg
3 eggs
1 cup coconut sugar (find it @ trader joes)
1 tsp vanilla extract
1/3 cup whole milk or almond milk
1 15 oz. can pumpkin
2 tbsp honey
1 tbs pure maple syrup
½ cup coconut oil (find it @ trader joes)
½ cup applesauce

Preheat oven to 350° and prepare two pans with cupcake liners or cooking spray. In a large bowl mix flour, baking soda, baking powder, cardamom, and nutmeg. Using an electric mixer, beat the eggs, and gradually add the sugar until well combined. Mix in the pumpkin, followed by vanilla, milk, honey, maple syrup, coconut oil, and applesauce. Once the mixture is smooth, pour in dry ingredients and stir to combine. Pour the batter into prepared pans and bake for 22-25 minutes, until the cupcakes are cooked through.


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