February 6, 2012

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Friday, October 1, 2010

Good luck to Tiki, Canada, Dave, Tim, Kristin, Luke, Nicole, Josh, Leah, Randy & Beth at the Monster Dash 5k this weekend!

Good luck to Tiki, Canada, Dave, Tim, Kristin, Luke, Nicole, Josh, Leah, Randy & Beth at the Monster Dash 5k this weekend!

A reminder that Meadow Haven Farms will be here at 4:30 today, so bring cash!

 

WOD:

  • For Time:
  • 200 m Run
  • 20 Push-Ups
  • 400 m
  • 20 Push-Ups
  • 40 Air Squats
  • 800 m Run
  • 20 Push-Ups
  • 40 Air Squats
  • 80 Sit-Ups

 

*Make sure we get a good warm-up today, and everyone stick around after for a post-wod stretch.

Thursday, September 30, 2010

Gotta love a post-wod stretch!

Gotta love a post-wod stretch!

STRENGTH: OVER-HEAD SQUAT

5-3-3-1

WOD:

  • 10-1 Deadlifts (225/155)
  • 1-10 Burpees

Wednesday, September 29, 2010

Visit sicfit.com for more Videos

 

STRENGTH: POWER CLEAN

3-3-1-1-1

WOD:

  • 7 Rounds for Time:
  • 7 Hang Power Cleans (95/65)
  • 7 Push Jerks (95/65)
  • 7 Box Jumps (24/18)

Candybars

Were you at Chad’s Birthday Bash Saturday night? If you were and had these bad boy’s I’m sure you are wondering the recipe, so here it is! Thanks to the Burn’s family for hunting this recipe down!!

Ingredients:
3-4 Tbsp coconut oil
1/4 cup carob powder or cocoa (optional)
1/2 cups ground nuts (almonds, hazelnuts)
3/4 cups dried shredded coconut
1 Tbsp or more to taste honey

Instructions:
1. Start by melting the honey and oil in a saucepan over medium heat on the stove
2. Add carob and nuts and coconut
3. Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard
4. Cut and eat

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