400m Run
15 Back squats, 155#
15 Chest-to-bar pull-ups
15 Thrusters, 95#
15 Toes-to-bar
400m Run
Post time to comments.
Monday, April 16, 2012
WOD 4.16.12
For time:
400m Run
15 Back squats, 155#
15 Chest-to-bar pull-ups
15 Thrusters, 95#
15 Toes-to-bar
400m Run
Post time to comments.
400m Run
15 Back squats, 155#
15 Chest-to-bar pull-ups
15 Thrusters, 95#
15 Toes-to-bar
400m Run
Post time to comments.
Sunday, April 15, 2012
Almond Butter
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| Almond butter goes great with sliced apples! |
Here is an easy, delicious, cost effective recipe for almond butter. Enjoy!
INGREDIENTS:
2 cups of whole almonds (preferably raw, unsalted almonds)
1/4 cups of macadamia nut oil (macadamia nut oil tends to be a bit pricey and we also didn't have any, so we used coconut oil. Almond oil would be a logical choice too.)
PROCESS:
In a a food processor, process almonds until a smooth, fine consistency is achieved. (If you wanted almond flour, stop at this point.)
Add in the oil of your choice and continue to process, occasionally scraping the sides of the processor, until the mixture forms a buttery, soft solid.
That's it!!! You're done! Sit back and dig in!
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| Doesn't look pretty, but is freakin' delicious!!! |
Recipe from: http://beta.primal-palate.com/recipe/almond-butter/
LAST CHANCE FOR A FREE MONTH OF TRAINING!!!
LAST CHANCE!!!
For only 1 more day, X Four Three will be offering its 1 month Starting Point classes (8 classes, 2 times a week) for FREE!!! (An intro session is still required.) That means everyone gets a total of 9 classes for free! There are no excuses not to take advantage of this opportunity to get on the path to greater health and fitness!!!
This offer expires TOMORROW!
Monday April 16th 2012.
*As long as your first class is on or before Monday April 16th, you are eligible for the Free Starting Point classes.
To accommodate people and their schedules, X Four Three will be open tomorrow, Monday April 16th from 10am-6:30pm and 7:30pm-8:30pm.
For more information and to schedule your intro session on Monday April 16th and the first of 8 free Starting Point classes email:
or
Saturday, April 14, 2012
WOD 4.14.12 (for real)
2 rounds for time:
50 Squats
40 Swings, 1.5 pood
30 Sit-ups
20 Lateral bar jumps*
10 Deadlifts, 185#
*For the lateral bar jumps, use the loaded bar that you will use for the deadlifts. Stand facing parallel to the bar and jump with both feet laterally over the bar and land with both feet at the same time. One jump equals one rep.
Post time to comments.
50 Squats
40 Swings, 1.5 pood
30 Sit-ups
20 Lateral bar jumps*
10 Deadlifts, 185#
*For the lateral bar jumps, use the loaded bar that you will use for the deadlifts. Stand facing parallel to the bar and jump with both feet laterally over the bar and land with both feet at the same time. One jump equals one rep.
Post time to comments.
Friday, April 13, 2012
WOD 4.14.12
You might be wondering what the WOD is for 4.14.12. It will remain my little secret until the 11am Bring A Friend class. Sorry for anyone who was hoping to know what it was tonight. Check back tomorrow at 11am eastern time!
Thursday, April 12, 2012
Wednesday, April 11, 2012
WOD 4.12.12
5 Rounds for time:
10 Thrusters, 95#
8 Parallel ring push-ups
6 Chest-to-bar pull-ups
Post time to comments.
10 Thrusters, 95#
8 Parallel ring push-ups
6 Chest-to-bar pull-ups
Post time to comments.
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