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Thursday June 23, 2016 CrossFit Stapleton- Denver, CO

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Have you tried SFH Fuel, yet?

SFH FUEL is made for everyone!!

The ultimate anytime protein to fuel your daily needs. SFH FUEL combines non-denatured whey protein derived from the milk of grass-fed, free range cows, coconut fat (MCTs) and apple pectin (a mixture of medium glycemic carbohydrates in a matrix of natural fiber).

Suggested Use-
SFH FUEL may be used anytime of the day – morning smoothie (or alone in water or coffee), pre-workout, in duration of an endurance event or snack before bed. There is no substitute for real food. SFH Fuel is a great between meal supplement.

As a dietary supplement, mix one scoop with 6 to 8oz of water or your favorite beverage. To avoid clumps do not add ice. Store in a cool, dry place. Do not refrigerate. Once opened use within 90 days. 30 servings.

Get yours today, from the CFS Retail Store! 

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep (off the rack)

– Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):
Push Jerk x 5 rep (light weight)

– Goal is to establish perfect footwork and mechanics (dip>drive>drop)

B. Complete as many rounds and reps as possible in 12 minutes of:
6 KB Ground to Overhead (3/arm)
9 L-Seated DB Presses
12 Push-ups

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BOOTCAMP RX CLASS:

A. 5 Rounds for Time:

10 KB OHS

12 Push-ups

14 V-ups

400m Run

B. 5 minute AMRAP:

50 DUs

100 SUs

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