Pizza Spaghetti Pie- Thanks Christine!!!

Serves: 3-4

  • 1 large spaghetti squash (about 600 grams)
  • 1 pound italian sausage
  • ½ yellow onion, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 teaspoon dried basil
  • salt and pepper, to taste
  • 3 eggs, whisked
  • (optional: add anything you like with pizza: veggies, basil)
  1. Preheat oven to 400 degrees.
  2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it. Then reduce oven heat to 350 degrees.
  3. Once squash is done cooking, remove threads and place in an 8×8 greased baking dish.
  4. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the sausage and it is broken up into pieces.
  5. Add pizza sauce, dried basil and salt and pepper to the pan and mix well.
  6. Add sausage mixture to the 8×8 dish and mix well with spaghetti squash threads.
  7. Lastly, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
  8. Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust that doesn’t give when you press on it in the middle of the dish.
  9. Let rest for 5 minutes before serving.

Carrot “Fries”


  • 1 bag pre cut carrot sticks
  • 1 TBSP garlic powder
  • 1 tsp onion powder
  • Sea salt and black pepper
  • 1 TBSP Olive Oil

Preheat the oven to 375. Combine the Olive Oil and seasonings in a bowl, using a whisk or fork to mix well. Add the carrot sticks and toss well to combine. Place on a baking sheet lined with foil. Place in oven and cook approx 10-15 minutes (depending on oven strength). Remove and flip the fries, or shuffle them around. Return to oven for another 10 minutes


WOD: 3.25.14

“The simple answer as to why we get fat is that carbohydrates make us so; protein and fat do not” 
― Gary TaubesWhy We Get Fat: And What to Do About It

Why You Got Fat




10 Thrusters, (95/65-pounds)
15 Bar-facing burpees
20 Thrusters,
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees
For time
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

The Again Faster Mic’d Instructor – Thrusters

WOD: 3.24.14

“Life is tons of discipline.”

~Robert Frost

photoHappy Birthday Lauren!




3 Rounds of:
10 Power Cleans (95/65-pounds)
10 Push Press (95/65-pounds)
10 Reverse Lunges, right leg (95/65-pounds)
10 Reverse Lunges, left leg (95/65-pounds)
24 Pull-ups
30 Kettlebell Swings (53/35-pounds)
For Time




Reminder: CFI’s Paleo Challenge Begins This Sunday at 4PM

Look Great… Feel Better… Get Healthy!!!

Our Five week Paleo Challenge will begin tomorrow (3/23) starting at 4PM at the gym….

Be sure to sign up on Mind Body if you have not done so already!!!!

Lets Do This


It’s CRUNCH Time!!!

Only 9 spots left for tomorrow’s 9AM Core Class…

No Excuses!!!!
ups lou




WOD: 3.23.14

“There are only two mistakes one can make along the road to truth: not going all the way, and not starting.”





Watch a video for this workout“Tabata Something Else”

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.
Score is the total reps from all four stations (32 intervals).


 Tabata Something Else Demo

WOD: 3.22.14

“About eighty percent of the food on shelves of supermarkets today didn’t exist 100 years ago.”
― Larry McCleary, Feed Your Brain, Lose Your Belly: Experience Dynamic Weight Loss with the Brain-Belly Connection




Watch a video for this workout“Helen”

400 meter Run
21 Kettlebell Swings, (1.5/1-pood)
12 Pull-ups
3 rounds for time


WOD Demo with CSC CrossFit



CFI’s- Sausage Spaghetti Squash Bake

(Thanks Christine!! This is a keeper!!)

Serves: 4


  • 1lb Italian sausage
  • 1 medium spaghetti squash, halved and seeds removed
  • 1 bundle of kale, roughly chopped
  • 1 red onion, halved and sliced
  • 1 egg
  • ⅓ cup chicken broth
  • ½ cup canned coconut milk
  • 1 garlic clove, minced
  • 1 tablespoon garlic powder
  • 1 teaspoon tarragon
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon ground sage


  1. Preheat your oven to 400 degrees.
  2. Cut your spaghetti squash in half and use a spoon to remove the seeds and excess threads from your squash. Use some muscle.
  3. Place open side down on a baking sheet and bake for about 20-25 minutes or until you can press into your squash and it gives a bit.
  4. While your squash bakes, heat up a large pot under medium-high heat and add your Italian sausage. Break up with a wooden spoon or spatula.
  5. Once your sausage is cooked through, remove with a slotted spoon and put in a bowl.
  6. Keep the extra fat from the meat in the pot, add your minced garlic and add your kale, onions, and chicken broth. Combine.
  7. Then add your coconut milk and spices. Cover and let simmer for about 5 minutes.
  8. Pull your spaghetti squash out of the oven and dethread with a fork.
  9. Once your kale is wilted and onions have begin to become translucent, remove from heat and add your spaghetti squash as well as your egg to the kale/onion mixture. Mix thoroughly.
  10. Then add your cooked Italian sausage and mix together.
  11. Place the mixed ingredients into a baking dish (or same pot if it’s oven safe) and spread out evenly.
  12. Bake 15-20 minutes or until top is slightly browned.