CrossFit Innate

360 South Hope Avenue C-105 Santa Barbara, CA 93105
 | [email protected]
 | (805) 698-4057

Crossfit Innate is a world-class CrossFit facility located in Santa Barbara, CA

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  • Address: 360 South Hope Avenue C-105 Santa Barbara, CA 93105
  • Telephone: (805) 698-4057
  • Email: [email protected]

Recipe of the Month

  • China’s Bridal Shower Cake

    German Chocolate Cake

    This recipe from “The Paleo Chocolate Lovers Cookbook” by Kelly V. Brozyna

    Dry Ingredients:

    1 ½ C (130 g) cocoa powder
    2/3 C (100 g) coconut flour, sifted
    2/3 C (55 g) Chia seed meal
    1 tsp baking soda
    1 tsp baking powder
    ½ tsp sea salt

    Wet Ingredients:

    10 eggs
    2 C Applesauce with no added sugar
    ½ C Honey
    2 Tbl vanilla extract
    1 tsp liquid vanilla stevia*
    ½ C Coconut oil, melted

    * Store bought, or make your own. Recipe found here

    Cake Directions:

    1. Preheat oven to 325°F.
    2. Grease the pans with coconut oil and line the bottoms of three 9” round cake pans with parchment paper & set aside.
    3. In a mixing bowl, whisk together the dry ingredients.
    4. In a separate mixing bowl, use an electric mixer to combine the wet ingredients.
    5. Add the dry ingredients to the wet ingredients, and combine them with the electric mixer.
    6. Divide the batter evenly among the 3 prepared cake pans, and bake for about 22 minutes or until a toothpick inserted into the center comes out clean.
    7. Let the cakes cool in the pans for about 15 minutes.
    8. Run a knife around the edges to loosen the cakes, and carefully remove them to cool completely on wire racks before filling or frosting.


    Raspberry-Fig Filling

    This recipe from “The Gluten-Free Almond Flour Cookbook” By Elana Amsterdam

    ½ C Dried Figs (available at Trader Joe’s)
    ½ C Raspberry Fruit Spread (aka No Sugar added jam) Crofter’s is the brand I used.

    Place the figs in a food processor and pulse to a fine paste. Gradually pulse in the raspberry fruit spread. Add more fruit spread if necessary to make the filling a consistency that spreads easily.

    Creamy Raspberry Frosting

    Adapted from “Creamy Coconut Frosting” found in “The Gluten-Free Almond Flour Cookbook” By Elana Amsterdam

    1 can (14 oz.) Unsweetened coconut cream
    ¾  C organic agave nectar
    Pinch of sea salt
    3 Tbl Arrowroot powder
    3 Tbl Coconut flour
    1 T Water
    1 ¼ C Coconut oil, melted over very low heat
    2 bags (1.2 oz) freeze-dried unsweetened Raspberries (available at Trader Joe’s) ground into a fine powder in the food processor.


    1. In a medium saucepan, bring the coconut cream, agave nectar, and salt to a boil, stirring to combine. Whisk the ingredients together, then decrease the heat and simmer for 8 to 10 minutes, stirring frequently.
    2. In a small bowl, dissolve the arrowroot powder in water, stirring to make a paste. Raise the heat under the sauce pan to medium-high. Add the arrowroot paste to the coconut mixture, whisking constantly until the mixture thickens, about 1 minute.
    3. Remove the pan from the heat, and very gradually blend in the coconut oil with a handheld mixer until smooth.
    4. Place in the freezer for 30 to 35 minutes until the frosting solidifies and turns an opaque white. Remove from the freezer and add in the coconut flour (enough to make the frosting have a consistency stiff enough to spread on the cake) and freeze-dried raspberry powder. Whip with a handheld mixer until thick and fluffy.

    To assemble the cake:

    1. Lay one of the cakes on a cake plate, and spread half of the filling on top of the cake.
    2. Add another cake and spread the remainder of the filling on top.
    3. Add the last cake layer upside down and spread the frosting up the sides and all over the top. Smooth to give an even appearance. Decorate with fresh raspberries and/or piped frosting.

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Workout of the Day

  • WOD 10/20/2014


    WU: 2 rounds 

    • Run 100m
    • With Barbell-
      • 10 Back Squats
      • 10 Good Mornings
      • 10 Strict Press


    • Roll IT Band
    • Smash glutes/piriformis
    • Banded OH/Thoracic estension


    • Back Squat 6×2 @ 85% 1RM
    • Press 3×8 ascending to max

    WOD: 10min AMRAP

    • 10 Box Jumps
    • 3 Wall Walks
    • 20 Walking Lunges

    Post WOD:

    • Foam Roll butt, quads, shoulders, lats