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Jan
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Crossfit Primal

Author // Brian Maro

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Welcome to CrossFit Primal, Des Moines premier CrossFit gym.  At CrossFit Primal you will find the widest variety of programs and events of any CrossFit gym in the metro.  We are the most community driven CrossFit around, offering monthly charity events, socials, and friendly community building workouts.  CrossFit Primal is a place where you will make new friends and build relationships that will last a lifetime.  We are a community of people first and a gym second! All of our classes are fun, instructional, and designed to give you the best experience possible. No matter what your schedule is we have classes offered at all times a day and only one unlimited training package designed to give you the tools you need to achieve your fitness goals.

No matter what your fitness level is we will get you started through our non-intimidating fundamentals class which is the only extensive training program in the city for new members.  Here you will start with people that are in the same situation as you and learn the basic fundamentals, form, and technique you’ll need to feel at home in our bigger classes.  Our trainers go through the most extensive training program of any CrossFit around and will spend the extra time with you to help you get the best and safest workout possible.

CrossFit Primal offers the most cutting edge nutrition program of any CrossFit in the country.  We have meal plans, seminars, fun nutrition competitions, one on one counseling, body fat analysis, and more all designed to not only enhance your workouts, but transform your body like you never thought possible.  We understand that working out is only a small piece of living healthy so combine a workout program that never gets dull, with a nutrition program that fits your lifestyle, all built around the best community in the country, and you have a way of life that you will truly love and want to stick with.

That’s CrossFit Primal!!

Weekly Recipes

  • Portobello Burger Ingredients 2 Tbsp. Grapeseed Oil 1 Tbsp. Balsamic Vinegar 1 clove Garlic, minced 4 Portobello Mushrooms, stems off 4 slices of Raw Cheese 1 to 2 Tomatoes, sliced 1 medium sized onion, sliced 1/2 tsp. Sea Salt 1/4 tsp. Black Pepper 4 Udi’s Gluten Free Hamburger Buns or Ezekiel Bread Buns Directions Heat up a grill to a medium heat Mix grapeseed oil, balsamic vinegar, garlic, sea salt and black pepper in a bowl. Coat both sides of mushrooms with mixture Grill mushrooms, stems side up, for approx 3 minutes, then turn and grill for additional 5 minutes. Grill Red Bell Pepper slices for 6 minutes. (3 minutes per side) With 3 minutes remaining the buns on the grill, cut side down. Remove everything from grill and allow to rest for a couple minutes Serve by placing mushroom on bun with onion and tomato
  • PORTOBELLO BURGER Ingredients 2 Tbsp. Grapeseed Oil 1 Tbsp. Balsamic Vinegar 1 clove Garlic, minced 4 Portobello Mushrooms, stems off 4 slices of Raw Cheese 1 to 2 Tomatoes, sliced 1 medium sized onion, sliced 1/2 tsp. Sea Salt 1/4 tsp. Black Pepper 4 Udi’s Gluten Free Hamburger Buns or Ezekiel Bread Buns Directions Heat up a grill to a medium heat Mix grapeseed oil, balsamic vinegar, garlic, sea salt and black pepper in a bowl. Coat both sides of mushrooms with mixture Grill mushrooms, stems side up, for approx 3 minutes, then turn and grill for additional 5 minutes. Grill Red Bell Pepper slices for 6 minutes. (3 minutes per side) With 3 minutes remaining the buns on the grill, cut side down. Remove everything from grill and allow to rest for a couple minutes Serve by placing mushroom on bun with onion and tomato

  • Dark Chocolate Almond Butter Cookies!

    Ingredients

    • 1 cup raw almond butter
    • 1/2 cup almond flour
    • 1/3 cup maple syrup
    • 1 egg
    • 1 Tbsp. vanilla
    • 1/2 tsp. salt
    • 1/2 tsp. baking soda
    • 1/4 tsp. baking powder
    • 1/2 cup dark chocolate, broken into pieces (at least 70% cocoa)

    Directions

    1. Preheat oven to 350F
    2. Place all ingredients in a food processor and process until smooth
    3. Chill dough for 20 minutes
    4. Roll 2 Tbsp of dough into balls and place on parchment paper lined baking sheet
    5. Bake for 10 minutes

  • POST HOLIDAY JUICE!

    POST HOLIDAY JUICE!
    It's time to detox from all that sugar and waste matter left sitting in your gut...drink this each day for the next 5 days, 1-2 times per day.

    1 carrot
    1/2 red bell pepper
    1 medium beet (use 1/2 of beet if you have never juiced a beet before)
    1 apple or organge
    2 celery stalks
    1 bowl of Kale or Spinach
    1/2 lemon
    1/4 - 1/2 teaspoon turmeric powder
    Wash vegetables. Peel orange and lemon. Cut vegetables to fit in your juicer. Push all except turmeric powder through juicer and pour into glass. Stir in turmeric powder. Serve over ice! Loads of healing properties!!

     

  • POST HOLIDAY JUICE!
    It's time to detox from all that sugar and waste matter left sitting in your gut...drink this each day for the next 5 days, 1-2 times per day.

    1 carrot
    1/2 red bell pepper
    1 medium beet (use 1/2 of beet if you have never juiced a beet before)
    1 apple or organge
    2 celery stalks
    1 bowl of Kale or Spinach
    1/2 lemon
    1/4 - 1/2 teaspoon turmeric powder
    Wash vegetables. Peel orange and lemon. Cut vegetables to fit in your juicer. Push all except turmeric powder through juicer and pour into glass. Stir in turmeric powder. Serve over ice! Loads of healing properties!!

  • PALEO BREAD

    4 c. almond flour
    1/2 c. flax meal
    1 tsp. salt
    1 tsp. baking soda
    2 tbsp. coconut oil
    2 tbsp. raw honey
    1 1/2 tbsp. apple cider vinegar
    1/2 c. water
    5 eggs

    Preheat oven to 350 degrees, or if you have a dark metal loaf pan, 325 degrees. Coat pan with coconut oil. Over low heat, melt oil and honey in saucepan. Set aside. Pulse almond flour in food processor so flour until there are no longer lumps. Add flax meal, salt, and baking soda and pulse until blended well. Add oil, honey, water and eggs, and pulse again. Add vinegar and mix well.

    *For a light and airy bread, separate eggs and only put in yolks. In a different bowl, whip egg white until they are stiff. Remove mix from processor and put into a large bowl, and then fold in egg whites.

    *Put bread mix into loaf pan and cook for about 45-55 minutes (depending on your oven) or until tester comes out clean in center. (I use a food thermometer tip and that works much better than a toothpick!) Let cool in pan set on a cooling rack for about 5 minutes and then remove from pan. If you have a problem with your bread sticking, you can also use parchment in the pan (so it hangs off sides a bit), coat with coconut oil and then place mix in.

  • 4 c. almond flour
    1/2 c. flax meal
    1 tsp. salt
    1 tsp. baking soda
    2 tbsp. coconut oil
    2 tbsp. raw honey
    1 1/2 tbsp. apple cider vinegar
    1/2 c. water
    5 eggs

    Preheat oven to 350 degrees, or if you have a dark metal loaf pan, 325 degrees. Coat pan with coconut oil. Over low heat, melt oil and honey in saucepan.   Set aside.  Pulse almond flour in food processor so flour until there are no longer lumps.  Add flax meal, salt, and baking soda and pulse until blended well.  Add oil, honey, water and eggs, and pulse again.   Add vinegar and mix well.

    *For a light and airy bread, separate eggs and only put in yolks. I n a different bowl, whip egg white until they are stiff.   Remove mix from processor and put into a large bowl, and then fold in egg whites.

    *Put bread mix into loaf pan and cook for about 45-55 minutes (depending on your oven) or until tester comes out clean in center.   (I use a food thermometer tip and that works much better than a toothpick!) Let cool in pan set on a cooling rack for about 5 minutes and then remove from pan. If you have a problem with your bread sticking, you can also use parchment in the pan (so it hangs off sides a bit), coat with coconut oil and then place mix in.

  • Ingredients (From Maximized Living)

    • 1/2 can organic coconut milk • 1/2 teaspoon vanilla • 1-2 tablespoons organic cocoa powder • 2 packets Stevia (or adjust to your taste) • 3-5 organic coffee beans (if you have a powerful

    blender like a Vitamix, you can just throw them in...otherwise grind with a coffee grinder or small spice grinder)

    • 1/2 cup ice

    Preparation

    Blend everything up until frothy and the coffee beans and ice are incorporated.

    Optional

    For an extra healthy boost, you can add greens powder, fresh greens, or cabbage.

  • PUMPKIN PIE OATMEAL (Dr. Axe)

    Ingredients

    • 2/3 cup Gluten Free Oats (I like Bob’s Red Mill)
    • 2 cups Almond Milk
    • 1/2 tsp. Vanilla Extract
    • 1/2 cup Pumpkin Puree
    • 1/2 Tbsp. Chia Seeds
    • Pinch of Sea Salt
    • 1/2 tsp. Cinnamon
    • 1/4 tsp. Ginger
    • 1/8 tsp. Nutmeg

    Directions

    1. Heat the Oats and Almond Milk in medium sized pot to boil
    2. Turn down to simmer and add Pumpkin and Chia
    3. Simmer for 5-7 min
    4. Add Remaining spices, stirring regularly
    5. Simmer for additional 5-7 mins
    6. Serve Hot

     

  • Add this to your Primal Recipe book! Delish.
    1 serving
    Ingredients:

    1/2 cup Quinoa 
    1/4 tsp Cinnamon
    1 1/2 cup Almond Milk
    1/2 cup Water
    2 Tbsp Raw Honey
    1 tsp vanilla
    pinch Sea Salt

    Directions:

    Heat saucepan over medium heat. Add quinoa, spice with cinnamon. Cook unitl roasted, stirring frequently, right around 3 minutes. Add almond milk, water, honey, vanilla, salt. Bring to boil then reduce heat until porridge is thick and seeds are tender, about 25 minutes.Add more water if needed, stir frequently so it don't burn. Optional: Add a topping such as berries, I like to also mix almond butter in there as well occassionaly.



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