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Friday October 9, 2015 CrossFit Stapleton- Denver, CO


Friday October 9, 2015 CrossFit Stapleton- Denver, CO

Pumpkin Pie Bars (From PaleOMG)

For the crust
  • 6 dates, pits removed
  • 1 cup almond butter
  • 2 eggs
  • 2 tablespoons honey
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • pinch of salt
For the filling
  • 1 (14oz) can pumpkin puree
  • ½ cup canned coconut milk
  • ¼ cup Coconut Cream Concentrate or homemade coconut butter, melted to be just a bit soft
  • 3 tablespoons Coconut Oil, melted
  • 3 tablespoon maple syrup
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ⅛ teaspoon allspice
  • ⅛ teaspoon ground ginger
  • 1/16 teaspoon ground cloves (don’t measure, just splash)
  • pinch of salt
For the toppings
  • ½ cup pecans, roughly chopped
  • 2 tablespoons Coconut Oil
  • 2 tablespoon maple syrup
  • ½ teaspoon cinnamon
  • pinch of salt
  1. Preheat oven to 350 degrees.
  2. First we will make the crust. Add your dates and almond butter to a food processor and pulse until it breaks down together.
  3. Then add your 2 eggs, honey, vanilla extract, cinnamon, and salt and puree until smooth.
  4. Grease an 8×8 glass baking dish with some coconut oil and pour in your crush. Use a spoon to smooth off the surface and level out all over.
  5. Place in oven to bake for 12-15 minutes or until crust is firm and cooked through when you poke it with a toothpick. Then let cool.
  6. While your crust is baking, make your filling ingredients.
  7. Add your pumpkin puree along with all other ingredients and puree until completely smooth. Coconut cream concentrate should be incorporated in, not chunky.
  8. When your crust is cool, top it off with your pumpkin puree filling and smooth evenly through.
  9. Last but not least, make your topping.
  10. Add 2 tablespoons of coconut oil to a small skillet to heat under medium heat. Then add your chopped pecans.
  11. These will burn easily so be careful.
  12. While constantly mixing the pecasn, add your maple syrup, cinnamon, and a bit of salt and continue to stir until pecans have roasted a bit. About 3-4 minutes.
  13. Pour pecans on top of pumpkin puree filling.
  14. Set in freezer to cool for 20+ minutes.
  15. Cut and serve. Keep in fridge or freezer to keep intact and from melting.




A. Take 15-20 minutes and build to today’s 1-RM Power Clean

B. For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/12 lbs)

30 Kettlebell Swings (32/24 kg)

30 Dumbbell Push Press (55/35 lb DBs)

30 Pull-Ups



A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots

30 Kettlebell Swings

30 Dumbbell Push Press

Row 30 Calories



WOD 1 – AMRAP 7 Minutes:

3 Toes to Bar

5 Box Jump Overs

7 Pushups

Coach – MZ: Sprint/Yellow-Red

Rest 5 minutes

WOD 2 – 6 Sets for Total Reps/Cals:

:30 Seconds Row or Air Dyne for Cals

:30 Seconds Burpees for Reps

:30 Seconds Ball Slams for Reps 30#/20#

:30 Seconds of DU’s for Reps (sub is Mountain Climbers)

Rest 2:00 Between 

Coach – MZ: Sprint/Red, watch recovery in 2 minutes

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