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Tuesday April 14, 2015 CrossFit Stapleton- Denver, CO

Did you miss smoothie day last Friday?

No worries!!

Below are the recipes Tay wrote up for the Post WOD and Breakfast shakes we sampled.

Get your SFH Products in the CFS Retail store today…

Then try these recipes out and let us know what you think!

(JPG)CFS- Shake Recipe Card

(Click to enlarge)

Which SFH whey protein formula best suits your needs?

* Pure Whey: This is 82-84% pure Whey Protein. Pure goodness, nothing added. ***Perfect for breakfast shakes, baked goods, etc… This is a great product to keep at home in your kitchen***

* SFH Fuel: A scientifically formulated daily supplement that provides energy for your every day needs. Making you stronger, faster, healthier through the powerful combination of protein, coconut fat (MCTs) and apple pectin. ***GREAT for midday ‘snacks’ (between real meals) when you are in a pinch!! Contains good quality fats, a small amount of carbs and awesome protein…Keep this in your car, or carry small amounts around (pre-portioned) in your purse or man bag (briefcase?) for super quick access when you find yourself taking too much time between meals.. remember we should be fueling EVERY 3-4 hours***

* Recovery: Designed to be taken within one hour (Tay suggests 15min!!) after your a vigorous exercise activity.  This formula helps every cell in your body recover energy (ATP). ***Add a banana or sweet potato to this and you have yourself the PERFECT 3:1 Carb to Protein ratio you need for optimal recovery… Keep this at the gym or in your car for quick access post WOD***

What is in SFH whey?

Our Pure Whey Formula is 82-84% pure whey protein and comes in four flavors: natural, chocolate, peach mango and vanilla. All four flavors are 100% natural and do not contain any added artificial flavoring. The Natural formulations have the highest whey protein percentages. Vanilla, chocolate and peach mango whey have slightly less protein and an extremely small amount of sugar (compare our product to others). All of our formulas mix well in water and in milk products and are much easier and faster to absorb than whey protein isolates. They are also great in smoothies.

Where does SFH whey come from?

All of our whey products are formulated with non-denatured whey protein derived from free-range, grass-fed cow herds. They are all-natural and contain no additives or preservatives – just wholesome goodness.

Why does SFH avoid added sugars in their products?

Sugar induces the release of insulin. High periods of insulin lead to health problems such as diabetes, obesity and vascular abnormalities.***Lets just get our sugars from natural sources… fruits, veggies, etc. Our bodies LOVE to process this type of sugar ***




A. Five sets of:

Push Press x 3 reps

Rest as needed

– Build to today’s heaviest triple.


B. Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 Ring Dips



A. Three sets of:

Push Press x 6-8 reps

– Rest 60 seconds

Side Plank x 30-45 seconds each side

– Rest 60 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

– Rest 60 seconds


B. Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs or Step-Overs

9 Push Presses

9 Ring Dips or Stationary Dips



AMRAP 15 Minutes:
250m Row
20 DB Push Press (30/20)
15 Jumping Squats
10 Pushups
5 Pullups
– MyZone: Pace/ Yellow

Rest 3 minutes… then…

2 Rounds for Time:
800m Run
50 Abmat Situps
20 KB Swings (55/35)
10 Ring Rows
– MyZone: Pace/ Yellow-Red


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