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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  • World-class, passionate coaches
  • Life-changing programs
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  • Friendly, accessible beginner program
  • Small group classes w/ expert coaching
  • Convenient schedule
  • ¼ the cost of personal training
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Find Us

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

Recipe of the Month

  • Paleo Oven Fried Chicken

    Adapted from CrunchyMama.net

    • 3 lbs bone-in, skin-on chicken pieces.
    • 2 cups almond flour
    • 1 egg
    • 1/2 cup almond milk
    • 3-5 TBSP melted butter or olive oil
    • 2 tsp garlic powder
    • 2 tsp onion powder
    • 1 tsp oregano
    • 4 tsp sea salt
    • 1 tsp white pepper
    • 1 tsp Cajun spices
    • 1 tsp paprika

     

    1. Preheat oven to 400°
    2. Prepare an oven grilling tray by lining a baking sheet with foil or parchment paper and setting a grill rack on top. Brush some butter or olive oil on the rack so the chicken won’t stick.
    3. In a small bowl, mix together all the seasoning except for paprika and then divide in half.
    4. Add paprika to one half and mix well. Then cover the chicken pieces with the spice mixture and set aside.
    5. Take the other half of the seasoning and combine with the almond flour in a bowl.
    6. In another bowl, whisk together egg and almond milk.
    7. Taking one chicken piece at a time, dip in egg and milk mixture and coat in almond flour mixture and set on a plate. You can make this process go quickly by using one hand to dip the chicken in the egg and using your second hand to handle the chicken in the flour. Let the chicken sit for 10 minutes.
    8. Coat each chicken piece in flour again (not the egg!) and set on the grilling tray.
    9. Lightly brush melted butter or olive oil over all the chicken pieces.
    10. Bake for 40 minutes or until chicken pieces are nice and brown and cooked through.

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Workout of the Day

  • WOD 09/01/2015

    TUESDAY

    WU: 8:00

    • 10 Prisoner squats
    • 10 Banded Lat Pull Downs w/ pause @ bottom
    • 10s hold @ top of front squat
    • 10S hold @ bottom of front squat
    • 10 Contralateral Dead Bugs

    Mob: Front Rack/Shoulders/Overhead

    Strength:

    • A. 5X5 Front Squat ascending to a clean, strong, 5RM
    • B. 3X Max Strict Pull ups – Rest long enough to get max reps

    Conditioning: 12:00 AMRAP (scale to a weight/mod that allows you to keep moving)

    • 10 Horizontal Ring Rows (scale 3-5 hard)
    • 10 Barbell Step Ups 5left/5right 95/65…75/45…45/35…best wt. (form first! bar on back, chest stays up, no push off, dorsiflex other foot, full extension)
    • 20 Hollow Rocks…(mod to 20s hollow hold w/ lacking form)

    Cool Down: figure 4 stretch on floor, strap stretch hams and calves