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Wed Feb 15, 2017


Thanks to all the crazy cats that came out to our Valentine's Day Throwdown! Lots of laughs were had by all :-)

Clean & Jerk OT90 x 8 - build from 60%

"Wise Men" AMRAP in 3 min:

Macho Man (RX 135/95) (Beast - 155/105#) Rest 3:00 AMRAP in 3 min: Macho Man (155/105) (185/135#) Rest 3:00 AMRAP in 3 min: Macho Man (185/135) (205/145#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks compare to dec 14/16

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Nutrition Wednesday with Coach Courtney, RD

Jeff’s Customizable Rice Krispie Squares

My friend Jeff (known to many at the gym as Shoeless Jeff) shared with me his recipe for "healthy" rice krispie squares. What I love about this recipe is that it is completely customizable. I have provided the "base" recipe (with a few tweaks) but you can experiment by changing the puffed grain, sweeteners, add-ins, and protein powder to create your favorite flavor combination.

Some ideas:

Puffed Grain:

  • Brown Rice Krispies

  • Puffed Quinoa