Hot & Sweet

Sunday, May 26, 2013

Please note the special schedule for Memorial Day Weekend!  No evening classes Sunday night and we will be hosting the Hero Workout “Hidalgo” Monday morning at 8 and 9:30 am (both locations)!


External rotation w/ band
Keg drill
10 Leg swings


20 minutes to establish a 1RM Snatch


Regionals Workout #7
4 Rounds of:
2 Rope Climbs
4 Squat Cleans 225/135
-10 minute cut off-

Cool down:

50-100 Ab mat sit-ups
Cobra stretch
Samson stretch

Father of Bane.

Hot & Sweet Ginger-Garlic Chicken

Prep time: 5 minutes
Cooking time: 30-35 minutes
Yields: 3 servings


  • 1 tablespoon ghee or coconut oil
  • sea salt & black pepper to taste
  • 6 bone-in, skin-on chicken thighs (or other cut, cooking time will vary)
  • 1 small onion, finely sliced
  • 2 cloves of garlic, minced or grated
  • 1/2 teaspoon ginger powder or fresh ginger
  • 1 teaspoon white sesame seeds
  • 1-2 pinches chili flakes
  • 1/4 cup coconut aminos


  1. Preheat the oven to 425 degrees F.
  2. In an oven safe cast iron or stainless steel skillet, melt the ghee, then season both sides of the chicken with sea salt and black pepper, and place skin side down into the pan for 5-6 minutes or until the skin browns and releases easily from the pan.
  3. While the chicken cooks, combine the onion, garlic, ginger, sesame seeds, chili flakes, coconut aminos and more sea salt and black pepper in a small mixing bowl.
  4. Flip the chicken thighs over so that they are now skin side up in the pan, then pour the sauce mixture over the chicken evenly and place the pan into the oven for 30 minutes or until the internal temperature of the chicken reaches 165 degrees.

Recipe adapted from Balanced Bites.

Enjoy : )


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