NEWS

  • 2024 Winter Reset: Details HERE

RECIPE OF THE DAY

John B
Sudbury
Open Gym + 8:30a

TATER TOT EGG BAKE

INGREDIENTS:

  •  One bag of Alexia Sweet Potato Tater Tots (15 oz)
  • 12 Eggs
  • 1/2 Cup Cottage Cheese
  • 2-3 Cups of vegetables (peppers, onions, mushrooms, zucchini, etc; If you’re really trying to make this easy, the 7 oz containers of pre-chopped peppers is the perfect amount)
  • 1 cup Cheddar Cheese
  • 1/2 teaspoon each of: salt, pepper, garlic powder

DIRECTIONS:

  •  grease/spray a 9×12 pyrex or baking dish
  • Spread the tater tots own as a single layer on the bottom of the dish
  • top the tater tots with chopped veggies
  • whisk together the eggs, cottage cheese, and seasonings, then pour over the veggies and tater tots
  • top with cheese
  • bake at 425 for 35-45 minutes. cover the dish with aluminum foil for the first 30 minutes, remove and continue baking until fully cooked thru. The more veggies you add, the more liquid you’ll end up with and may need to cook for an extra 5-10 minutes
  • cut into 8 or 10 servings, will keep in the fridge for the week. Great with some hot sauce on top!
    Modifications
    In addition to changing up the veggies, you can also opt for regular tater tots, add chopped up bacon or sausage (cooked before mixing in), alternate or omit the cheese (or add more), replace a few eggs with egg whites, etc.

WOD

“Every Two”

METCON

10 x on the 2 Minute
250/200 Meter Row
10 Medball Cleans
Weight: 20/14

MASTERS

10 x on the 2 Minute
250/200 Meter Row
10 Medball Cleans
Weight: 14/10

MOVE

10 x on the 2 Minute
200/150 Meter Row
10 Medball Cleans
Weight: 10/6

WOD GUIDANCE & GOALS
Thank you CrossFit for this lung and leg burner! Spend no more than :60 on the rower (2:00 or less 500m split) and then race through 10 medball cleans. Even though you’re moving at the speed of light, each medball clean must have full hip extension, and a full ROM squat. Coaches will help you uphold those standards. Target :90 per interval.

 Courtesy of Crossfit.com

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