Blog

Monday 30Sept13

News and Notes:

1. New pricing begins Tuesday, Oct 1.  Sessions have also changed from 12/$125 to 10/$115.

2. Thanks to everyone who helped out for the Open House on Saturday (and the days leading up to Saturday).  You know who you are.  I know who you are.  Thanks for your extra efforts and taking time out of your schedules to help our community grow!

3. If you were there Saturday and enjoyed that fruit salad, here is the recipe (thank you Kim!):

Fruit salsa –
2 kiwis, peel and diced
2 golden delicious apples – peeled and cored
8oz raspberries
1lb strawberries
1-3 tablespoons brown sugar, sweeten to taste
Black raspberries or blueberries 1/4 cup for color if desired.
tortillas –
10 10 inch flour tortillas
melted butter or coconut butter
sugar cinnamon mixed

Finely chop all ingredients. I use a pampered chef chopper. Combine all together.

Heat oven to 350* coat tortillas with melted butter, then sprinkle cinnamon and sugar. Cut with a pizza cutter or knife to chip size. Then bake on a cookie sheet for 8-10 minutes. Cool then enjoy!
Makes 10 servings

 

Fitness

A. Back Squat 1×8 60, 1×8 70 1×8 80

B. Front Squat 1×5 60, 1×5 70, 1×5 80

 

C. Skill Work/Mixed Modal Work (15-30 minutes).

There will be a clock running for the purpose that we have a certain time period we are working.  Work on skill work or simply mixed modal work.  Nothing extremely heavy.

 

Performance

A. Back Squat 1×8 65, 1×8 70, 1×6 80, 1×6 85

B. Front Squat 1×5 60, 1×5 70, 1×5 75, 1×5 80

 

C. Skill Work/Mixed Modal Work (15-30 minutes).

There will be a clock running for the purpose that we have a certain time period we are working.  Work on skill work or simply mixed modal work.  Nothing extremely heavy.

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

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