12/16 Foodie Friday

Row'd Royalty is fun! Really, it is! Just ask anyone who's done it. 
​Today we are doing the very first Row'd Royalty workout from 2015. We have registered our crew for the 2017 Row'd Royalty. We hope you join us! Everyone who registers for our 2017 crew can compete for free every Friday at 5:30pm. You will be doing the workouts anyway, they will be the workout of the day every Friday in January. Click on the button below to register!

Join our Row'd Royalty Crew

Today's Workout 
Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.​

Level 1

• 10 sec flexed harm hang
• 5 horizontal ring rows
• ​3 rope foot wraps to standing

Level 2

• 3 negative pullups
• 3 muscle up transitions
• 1-12 foot rope climb

Level 3

• 3-5 strict pullups
• 2 muscle up attempts 
• 1-15ft rope climb 

Level 4

• 3 weighted pullups
• 1-3 muscle ups
• 10 linked toes to bar

then, 
Row’d Royalty 2015
Workout 1
6 rounds 1 Min on, 30 Seconds off
Score A: Combined Meters from Round 1 & 2
Score B: Total Meters from ALL 6 Rounds
​We are working speed today. These intervals are meant to be fast and furious. There are onlt 6 rounds. Go hard and fast for each one. Aim for your best 500M split minus 5seconds for each interval. Good luck! 

It's Foodie Friday! Who wants DAIRY FREE Hot Chocolate?!?

​Enjoy this delicious hot chocolate recipe courtesy of The Splendid Table.
From the court of the Bentivoglio family in Bologna during the 1600s comes this recipe for hot chocolate. Their cook, Giuseppe Lamma, was responding to the fashion of the day in writing a recipe for processing the cocoa bean along with his own rendition of the drink, chocolate (the candy was still far off). Some historians claim Italians taught the art of chocolate making to the French and English in the 1700s. Another logical explanation is all the Spanish connections with those countries through diplomacy, noble marriages and alliances. After all, it was the Spanish who brought chocolate to Europe from the Americas, and they adopted chocolate drinking with great enthusiasm.
Ingredients

• 3 to 4 4-inch cinnamon sticks, crushed
• 2 to 4 8-inch long vanilla beans, split (after using, dry and save for another recipe)
• zest of one small orange
• pinch salt
• 1 cup sugar
• 2 quarts (8 cups) water
• 4 ounces unsweetened chocolate, chopped
• 1-1/4 pounds bittersweet chocolate, chopped
• 1 to 3 teaspoons vanilla extract (optional)

Instructions
1. Combine all ingredients except chocolate and extract in a 4-quart pot. Bring to a simmer, cover, and cook 5 minutes.
2. Turn off heat, leave covered, and let steep 15 to 20 minutes.
3. Strain into an 8-quart pot. Set over medium heat, adding the chocolate.
4. Whisk until just below the boil, tasting for extra vanilla. Then froth by whisking vigorously.
5. Ladle into small cups and serve hot, or chill and spoon up as a cream.

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