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AllowMeMeals.ca recipes – EGG, KALE & HUMMUS

November 20, 2013 by ·
egg,kale,hummus

Ingredients 2-4 eggs ½ kale bunch ½ cup hummus 1. Fry kale in pan with small amount of oil, salt and pepper until just wilted about 1 minute. 2. Remove kale and crack in eggs adding additional salt and pepper. Cook as desired; easy over, sunny side up or scrambled. 3. Arrange 2 plates by […]

ADDITIONS to SCHEDULE – Dec 1*, 2013

November 19, 2013 by ·
schedule postcard - DEC 2013

Yes, we have again increased the schedule…again. There are more additions to Class Schedule of some Programs at SYNERGY. SUMMARY of NEW SCHEDULE – takes effect Sun Dec 1: KIDS – M/W @ 10:00a, Su @ 11:00a SPORTS PERFORMANCE: YOUTH – M-F @ 5:00p, JUNIOR – M-F @ 6:00p OLY – M/W/F @ 10:30a, 5:00p, […]

GYMN: Nov 18 – 24, 2013

November 19, 2013 by ·

  TUES November 19/13 WARM-UP Gymnastics warm-up WOD A. HS wall kick ups (5 mins) B. HS kick up wall “kisses” (5 mins) C. piked/HS shoulder shifts (5 mins) D. HS wall walk ins/wall walk ups (5 mins) E1. Rope climb 6 x 2 – rest as needed E2. Strict HSPU 6 x reps-2-3 – […]

POWER: Nov 18-24, 2013.

November 17, 2013 by ·

  MON November 18/13 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 5×5 @ 75% B. Paused squats 3 x3 @ 75% C. Bench press 5×6 @ 70%, 1x reps […]

OLY: NOV 18-24, 2013.

November 17, 2013 by ·

This is the first week of Prep 1 phase, which leading into the new program.  So much more volume than last week as last week was very intense (on a scale of intensity) Go Riders Go!! MON November 18/13 – Prep 1, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Hang snatch […]