Level 1

1 Mile Run

200 Sit Ups

1 Mile Run

Post time.

Level II

Snatch - Heavy Single

Clean and Jerk – Heavy Single

Back Squat 4 X 3

Post loads.

Coaching Tips:  Scale load and movement to match your current fitness level. If you cannot run, row the equivalent distance. Warm up properly prior to heading out for your run.

Reminder: We have mailed in most of the entry forms for the Thanksgiving Day Run For The Hungry. There is still time to register online or you can always register the day of the event. We are anticipating a group of over 40 CFEC'ers at the race. We are running as a group and stopping every so often to perform various body weight exercises as a group. So, tell your friends and family that they can participate along with us as we take part in this worthy cause. Stay tuned for more information regarding meeting times and places.

Butternut Squash Souffle

1 Butternut Squash (from my CSA box)

2 Eggs

1/4 tsp Sea Salt

1/2 tsp Pumpkin Spice

2 tbsp Coconut Milk

Handful of Chopped Pecans

Wash butternut squash, cut in half and remove seeds.  Place in a shallow baking pan in about 1 inch of water.  Bake at 350 degrees about 50 minutes until golden brown and very tender (if pressed for time, you can microwave until tender.)  Scrape squash out of the skin and puree in a blender.  Add the remaining ingredients except for the pecans, mix to combine.  Spread into a small baking greased baking dish.  Sprinkle pecans on top, bake at 350 degrees for 35 minutes until set and golden brown.  Serves 3-4 as a side dish.

Chef's note:  The family thought this souffle had great flavor.  Son # 1 didn't like the texture, son # 2 thought it tasted too much like pumpkin pie to not have whipped cream on top, and my husband loved it and ate almost the whole thing himself.  If you like souffles, give this a try.