- Here's another delicious recipe from KG3!
BBQ Bacon Apple Chicken in the Slow Cooker
Ingredients
• 1 cup tomato paste
• 3 Tablespoons blackstrap molasses
• 1 Tablespoons pure maple syrup
• 1 Tablespoons apple cider vinegar
• 2 Tablespoons coconut aminos (or soy) • 2 cloves garlic, minced
• 2 teaspoons smoked paprika
• 1 Tablespoons Dijon mustard
• 1/2 teaspoons sea salt • 1 onion, diced
• 4 apples, diced
• 8 slices bacon
• 4 boneless skinless chicken breasts
Instructions
1. In a medium bowl, combine tomato paste, molasses, maple syrup, apple cider vinegar, coconut aminos, garlic, smoked paprika, Dijon mustard, and sea salt.
2. Stir in diced onion and apples.
3. Wrap 2 bacon slices around each chicken breast and place in the bottom of a slow cooker. Top with tomato mixture. Turn slow-cooker on low and cook 6 hours.
Macros – 1 serving (makes 4 servings) Calories: 413
Protein: 32g
Fat: 7g
Carbohydrates: 57g
Coaches Corner
Travel WODs:
1. 21-15-9: DB OHS & Burpee
2. 20 min EMOM: 10 Burpees (scale as appropriate) -sprint the 10 burpees each round
3. 30/20/10: DB Lunge, DB Push Press
4. 20min EMOM (5RDs, alt min.)
-Run :40s on Treadmill
-15 Air Squats
-10 Burpees
-10 V-UPs
5. 50-40-30-20-10: DB Snatch(400m run between sets)
Current Events
- Friends and Family Week: 11/27-12/2! Bring your friends and family for a free week of CF!
- No open gym Thursday 11/9, we will be closed 10AM-4PM
What We're Pondering
- https://journal.crossfit.com/article/prison-cecil-2
