CrossFit 2311 | Waynesville NC


Four Ingredient Protein Muffins

It's Foodie Friday!  This is an easy, tasty, and convenient healthy snack. Make sure your bananas are ripe. I usually make a triple batch to fill a 12 muffin tin. They keep well in the fridge. Ingredients: • 1 banana • 1 egg • 2 egg whites • ¾ cup old fashioned oats • ½-1 scoop whey protein powder Directions: 1. Beat Eggs and Egg whites 2. Mix in Banana, oats and protein powder 3. Spray muffin tin with coconut oil 4. B

March 2017 Stories from CF 2311

February was a great month and we are off to a busy March with the start of the 2017 CrossFit Open!  Click here to read about Coach Sam Sinyard (Athlete of the Month), results from our annual Shelter A Vet fundraiser, and other happenings at CF 2311.      

Creamy Cauliflower Soup with Crispy Bacon

It’s Foodie Friday. This recipe comes from and it is AWESOME. You won't miss the dairy one bit. Cook’s Notes Although I say that this a dairy-free soup, some ghee is used in the cooking. Ghee is clarified butter, which is almost entirely casein and lactose free, but if you’re concerned with even the tiniest amount of those things, feel free to use olive oil instead. Adding the cream of whisked egg at the end acts

Avocado Tuna Salad

It's Foodie Friday.  Another delicious and nutritious recipe from our friend Nicole Aucoin, registered dietitian and owner of Healthy Step Nutrition / CrossFit HSN in Deerfield Beach, FL.  Enjoy! Ingredients: • ½ an avocado • lemon juice • 1 tbsp red onion, finely chopped • 1 tbsp celery, finely chopped • 1 can of tuna • Salt, pepper, and dried dill to taste Directions: 1. Scoop out the middle of ½ an avocado and place

Cacao Greek Yogurt with Strawberries

It's Foodie Friday!  This delicious and nutritious snack comes from, a great resource for Zone meals and snacks. This will satisfy any "sweet tooth" while giving a healthy balance of good fats, carbs, and protein. Enjoy! Ingredients 1/4 cup 0%-Fat Greek yogurt (I love Oikos Triple Zero) 1 1/2 tbsp Navitas Naturals Cacao Powder (or equivalent) 1/4 cup Strawberries - sliced 2 tsps Almonds - sliced Instructions Stir the

Foodie Friday 2/3/17 – Chicken Quinoa Risotto

It's Foodie Friday!  This recipe comes from our friend Nicole Aucoin, registered dietitian and owner of Healthy Steps Nutrition  / CrossFit HSN and it is AWESOME.  I have also made this using a rotisserie chicken. Ingredients: • 1.5 lbs organic boneless skinless chicken breasts • 2 cups quinoa • 4 cups bone broth (chicken) • 2 minced garlic cloves • 5 carrots (sliced) • 1 bunch asparagus • 1 cup frozen peas

Lemon Chicken and Spaghetti Squash

It's Foodie Friday! This delicious recipe replaces pasta with spaghetti squash. This healthier option is simple to prepare and you won't miss the pasta. Promise. INGREDIENTS 1 spaghetti squash Olive oil Sea salt, to taste Black pepper, to taste 2 chicken breast, cut into 1-2 inch pieces For the sauce 1 medium yellow onion, diced 4 cloves garlic, minced 3 cups cherry tomatoes, halved ½ teaspoon sea salt ¼ teaspoon black pepper

Turkey Meatloaf Muffins

It’s Foodie Friday! In this series of blog posts we will feature delicious, nutritious recipes and tips to help you live a healthier lifestyle.  Whether your goal is to lose weight, look better, feel better, or to get the most your of your fitness routine, we hope that you will find these meals helpful.  This super simple recipe comes from Registered Dietitian and CrossFit Trainer Nicole Aucoin of Healthy Steps Nutrition.   Meatloa

New Year. New You.

If you’re like most people, you’re probably setting a few resolutions for 2017. The top resolutions most people set: Lose weight Feel better about myself Make more money The problem isn’t with the act of resolving. The problem is the downward spiral of: Resolution Big Effort Small Setback Delay Failure Self-loathing. I see it EVERY DAY. People spend year after year in this vicious cycle. I did, too. He

How to Maximize your Fitness without Sacrificing your Time

[vc_row][vc_column][vc_column_text] Face it...your gym routine is boring. On a typical day you arrive at the gym and head straight for the locker rooms. You do this even though you’re already in your gym clothes, just to get yourself psyched up for your workout and put your stuff in a locker. Then you immediately regret it when that strange person walking around half naked tries to start up a conversation with you. You head out onto th

1 2 3