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

  • Corned Beef and Cabbage with Parsnip Turnip Purée

    SERVES: 4-6

    Ingredients:

    For the Corned Beef:

    · 1 3 to 4 pound beef brisket, brined for 4 days (see recipe for nitrate-free brine at the bottom)

    · 8 cups water

    · 3 cups white wine

    · 2 yellow onions, halved

    · 1 head of garlic, cut across the equator

    · 2 bay leaves

    · 2 star anise

    · 2 teaspoons mustard seed

    · 1 teaspoon allspice

    · 1 teaspoon cloves

    · ¾ teaspoon black peppercorns

    · ½ teaspoon juniper berries

    · ½ teaspoon dried ginger

    · ½ teaspoon dried dill

    · 1 head green cabbage, quartered

    · 1 bunch of carrots, scrubbed and trimmed

    For the Parsnip and Turnip Puree:

    · 1 pound parsnips, peeled and cubed

    · ½ pound turnips, peeled and cubed

    · ½ cup chicken broth

    · 3 tablespoons butter or ghee

    · ½ teaspoon sea salt

    · ¼ teaspoon dried thyme

    · pinch of cracked pepper

    Instructions:

    For the Corned Beef:

    1. Rinse the brined brisket well under warm water. Pat dry with paper towels.

    2. Add the brisket, water, wine, onions, and garlic to a large Dutch oven or stockpot. Bring to a boil and simmer for 30 minutes, uncovered. Skim foam and scum off the top.

    3. Add the spices then cover and simmer on medium for 3 hours, until the meat is tender.

    4. Add cabbage and carrots, cover, and continue cooking for 20 minutes.

    5. Remove vegetables and meat and discard liquid. Thinly slice the meat against the grain on a diagonal.
    Alternatively – add all of the ingredients to a crockpot and cook on low for 6-8 hours.

    For the Parsnip and Turnip Puree:

    1. Fill a pot with cold water and add the parsnips and turnips. Bring to a boil, then partially cover and cook for 15 minutes, until fork tender.

    2. Drain the vegetables then transfer to a food processor.

    3. Add the chicken broth, butter, sea salt, thyme, and pepper. Puree until smooth.

     

    Corned Beef Brisket: Brine (Nitrate-Free)

    Ingredients:

    · 1 gallon water

    · 1½ cups kosher salt

    · ½ cup coconut palm sugar, or honey

    · 3 bay leaves, torn

    · 1 tablespoon peppercorns

    · 1 tablespoon juniper berries

    · 1 tablespoon coriander seeds

    · 1 tablespoon allspice berries

    · 1 teaspoon mustard seeds

    · 1 teaspoon ground ginger

    · 1 cinnamon stick, broken into pieces

    · 1 small brisket, 3-4 pounds , defrosted partially

    Instructions:

    1. Heat all of the ingredients except for the brisket over medium heat until the salt has dissolved. Bring the brine to room temperature.

    2. Trim any excess fat from the brisket. Place the meat into the brine and put 2 heavy plates over the meat to keep it fully submerged. Cover and refrigerate for 4 days.

     

    Credits to the author, Danielle Walker of Against All Grain.

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Workout of the Day

  • WOD 03/26/2015

    THURSDAY

    Warm Up:

    • 400m run
    • 20m kareokee
    • 20m bearcrawl
    • 20m lunges
    • 20m backward bearcrawl
    • 20m burpee broad jumps
    • 20s ring support top
    • 20s ring support bottom
    • 5 Strict pull ups with 3s hold at top

    Skill:

    • Running
    • Ring Dips
    • Strict pull ups

    WOD: 20min AMRAP

    • 800m run
    • Max strict pull ups
    • max strict ring dips
    • *record rounds + total pull ups & dips separate