WOD: 2.13.14

do no harm

(but take no shit)




“Front Squat”

Front Squat
1 RM
For weight
Weight on heels
Maintain lumbar curve
Chest up
Elbows high, arms parallel to ground
Butt travels back and down
Butt drops below crease in knee
Knees track parallel to feet

Bar not in contact with torso
Chest comes forward
Elbows drop
Not pushing knees out


“1K Row”

Row 1000m
For time

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WOD: 2.12.14

Death whispers in my ear, “live now for I am coming.”




5 Rounds for time of:

  • 10 Power Cleans (135/95-pounds)

  • 15 Push-ups


Crazy-Time Power Cleans With Jesse Ward


WOD: 2.11.14

The legendary cellist Pablo Casals was asked why he continued to practice at 90.
“Because I think I’m making progress,” he replied.




25 Pull-ups
50 Deadlifts (135/95-pounds)
50 Push-ups
50 Box Jumps (24″/20″)
50 Around the Worlds
50 Kettlebell Clean and Presses (35/26-pounds)
25 Pull-ups
For Time

Movement Demo – Kettlebell Clean and Push Press/Jerk


WOD: 2.10.14

Knowledge is knowing a tomato is not a fruit.
Wisdom is not putting it in a fruit salad. 




Watch a video for this workout“Squat Clean 1RM”

Squat Clean
5-3-2-1-1-1-1 reps
For weight



Max Kipping or Butterfly Pull-ups
For reps


“500m Row”

Row 500 meters
For time:



Baked Eggs in Ham Cups

Baked Eggs in Ham Cups

Prep Time: 5 minutes

Cook Time: 15 minutes



  • Eggs
  • Ham or Turkey
  • (Optional) Scallions, tomato or what ever you like with your eggs!



1. Preheat your oven to 400°F. Grease up your Muffin pan (coconut oil).

2. Fit 1 or 2 slices of ham into each muffin cup. (Use two when sliced thin)

3.  (Optional)  Depending on if you want your eggs all scrambled or not, you can crack an egg in to a separate cup and beat it before dumping it in to the ham cups.  If you do decide on doing this, you can also mix in your other ingredients (think chopped mushrooms/scallions/spinach).

4.  Place the muffin tray in to the oven and bake for 15 minutes or however well you like your eggs.




Bacon Sweet Potato Muffins


Bacon Sweet Potato Muffins

Ingredients (4 muffins)


6 slices of bacon
1 large sweet potato
1 egg
1.5 tsp minced dried onion
1 bunch chives
1 tsp coconut oil
Sea salt to taste


  1. Preheat oven to 400 degrees
  2. Grate the sweet potato and combine with the egg, mixing thoroughly.
  3. Grease the muffin tray with coconut oil. Lay a slice of bacon inside each cup to form a cup-shaped lining.
  4.  Fill  the bacon cup with the grated potato mix and sprinkle with the minced dried     onion. Add sea salt to taste
  5. Bake for 45 minutes.




CF Invasion Recipe Links Are Up and Running

Be sure to check out our favorite recipe’s using the following link:




Paleo Slow Cooker Stuffed Peppers with Sausage

Paleo Slow Cooker Stuffed Peppers with SausageWhat you need:
• 1 pound of ground Italian (I recommend hot) sausage.
• 5 assorted bell peppers. Use green, red and/or yellow.
• 1/2 head of cauliflower, grated or chopped into a “rice” consistency.
• 1 small (8 ounce) can of tomato paste.
• 1 small white onion, medium dice.
• 1/2 head of garlic, minced.
• 1 small handfull of fresh basil, minced (or 2 tsp. dried).
• 2 tsp dried oregano.
• 2 tsp dried thyme.

How you make it:
1. Cut the tops off of your peppers and scoop out and discard the seeds..save the tops!
2. Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl.
3. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand.
4. Use a very hot skillet to lightly brown your sausage. This step is entirely optional… The sausage will cook just fine in your slow cooker.
5. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand.
6. Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook.
7. Cook on low for 6 hours.
8. Enjoy!!!!

CF Invasion’s Buffalo Chicken Tenders

CF Invasion’s Buffalo Chicken TendersIngredients:

1-2 lbs boneless, skinless chicken tenders
1/4 cup coconut oil or grass fed butter, melted
1/4 cup Franks Red Hot
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper


-Preheat oven to bake at 400.
-Whisk sauce ingredients together in a small bowl.
-Place chicken in a gallon Ziploc bag or tupperware and pour sauce over chicken.
-Toss chicken in buffalo sauce.
-Place chicken tenders on a broiler pan and bake at 400 for 25 minutes.


WOD: 2.9.14





Gymnastics WOD:

3-Rounds for time of:

  • 20 Hollow Rocks

  • Max Rep Strict Push-ups

  • 15 Ring Rows

  • 10 Pistols (alternating legs)



One minute on…One minute off

30 KB Swings – (2 pood/1.5-pood)

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.


The Russian Swing with Jeff Martone


WOD: 2.8.14

“You get what anybody gets – you get a lifetime.”

~Neil Gaiman, The Sandman

photo 3


Team WOD:


In teams of two, complete the following:

Partner A: Holds bottom of OHS (135/95-pounds)
Partner B: 20 Box Jumps (24″/20″)

Switch and Repeat

Partner A: Holds bottom of Front Squat (135/95-pounds)
Partner B: 30 Pull-Ups

Switch and Repeat

Partner A: Holds bottom of back squat (135/95-pounds)
Partner B: 40 Air Squats

Switch and repeat

Partner A: Holds Dead Lift ((135/95-pounds, no mixed grip allowed)
Partner B: 50 Kettlbell Swings (53/35-pounds)

Switch and repeat
For Time
*Partner B’s reps will only be counted while Partner A is holding the specific squat/lift.