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

  • Paleo Lasagna


    Main Dish

    • 1 ½ lb grass-fed ground beef
    • 1 C onion, chopped small
    • 3 cloves of garlic pressed or minced
    • 1 tsp dried basil
    • 1 tsp dried thyme
    • 1 tsp dried oregano
    • ½ tsp salt
    • ¼ tsp ground black pepper
    • 1-2 Tbl fresh parsley
    • (2) 8-oz pkgs of sliced mushrooms
    • (2) 5-oz pkgs of Organic Power Greens
    • 4-5 medium-sized zucchini
    • (1) 40-oz. jar of no-sugar added marinara sauce. (I used the “White Linen” brand available at Costco.)


    Cashew Ricotta

    • 3 C soaked cashews
    • ¼ C cashew water
    • ¼ C lemon juice
    • ¾ tsp salt
    • 1 tsp chopped dehydrated onion
    • 1 tsp garlic powder
    • ¼ tsp ground black pepper



    1. Day before: Soak cashews in enough water to cover, for at least 8 hours or overnight (no need to refrigerate)
    2. In a large sauté pan, add 1 Tbl of olive oil and sauté onion and garlic over medium heat until onions are tender
    3. Add meat and spices and cook until meat is browned
    4. Drain fat
    5. Drain water from the soaking cashews, reserving ¼ C. Pour cashews, cashew water and spices into a food processor or blender.
    6. Pulse or blend until cashews become a smooth and creamy consistency (something like ricotta cheese)
    7. Preheat oven to 350-degrees F
    8. Slice zucchini lengthwise, about 1/4 inch thick (by hand with a knife or use a mandolin) don’t worry about them all being the exact same thickness
    9. Get out a 9 x12 pan
    10. Smooth a little bit of the marinara sauce along the bottom of the pan
    11. Place one layer of zucchini noodles lengthwise across the bottom of the pan
    12. Add half of the cashew cheese along the top of the zucchini noodles layer
    13. On top of that, layer one of the packages of sliced mushrooms followed by a layer of one package of power greens.
    14. Top with meat and marinara sauce to cover the top (don’t skimp, there’ll be plenty)
    15. Repeat the above steps with a second layer of zucchini noodles, cashew cheese, mushrooms, power greens, meat and marinara sauce
    16. Now bake uncovered for about 50-60 minutes (or until it starts to bubble around the edges)
    17. Remove from oven, let stand 10 minutes before slicing, then serve!

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Workout of the Day

  • WOD 03/06/2015



    For as long as possible:

    From 0:00-3:00
    2 rounds of:
    10 overhead squats (95 / 65 lb.)
    10 chest-to-bar pull-ups

    From 3:00-6:00
    2 rounds of:
    12 overhead squats (95 / 65 lb.)
    12 chest-to-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    14 overhead squats (95 / 65 lb.)
    14 chest-to-bar pull-ups

    Etc., following same pattern