12/30 Foodie Friday!

Siri, Alena and Matt demonstrate two of the ways we do push-ups. 
It's Foodie Friday! Today I am sharing my absolute favorite chili recipe. The secret to this amazing chili is the unsweetened cocoa. It makes the chili super rich and flavorful. The recipe is from Well Fed. Enjoy!

Today's Workout 
Cindy XXX
As many reps as possible in 20 min of
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
This workout, as prescribed, is used to determine your Beyond the Whiteboard Bodyweight Fitness Level. Don't have a Beyond the Whiteboard account? Contact Coach Leslie and she'll set you up. 

Cindy XXX is a long bodyweight chipper. Many of us might not get through all of the reps, that's ok. Just do your best to get through as many reps as you can. SCALE this workout, especially the pull-ups and push-ups, to the easiest versions you can do. This is A LOT of volume. If you're a new CrossFitter, less than 3 months, repeat this rep scheme: 5 pull-ups, 10 push-ups, 15 squats, as many times as possible in 20 mins. This is also known as Cindy. If you've been CrossFitting for less than 6 months, reduce all reps by 5. Good luck! 
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We are working endurance, stamina, speed, coordination, flexibility, and mental toughness.