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September 2011
September 30, 2011
September 29, 2011
September 28, 2011
Wednesday
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds
Post time to comments.
Compare to 110805.
September 27, 2011
New Shipment of SFH Supplemnts Have Arrived!
As a reminder, these are natural products grounded in science, not in hype. Both of the proteins we are offering (Whey and Post-Workout) are high quality instant protein concentrates derived from a grass fed, free range cows, which are never treated with antibiotics or bovine growth hormones. Good Stuff! Ryan and Steve use them and have been very satisfied with the results. Our second shipment of Stronger Faster Healthier protein has arrived! We are excited you are liking them!
Find more detailed information about each product hanging on the CF9 bulletin board. As always, let Ryan know if you have any questions. We are very excited to offer these great products to our awesome members!
Whey Protein: $35
Tuesday
Rest Day
September 26, 2011
Monday
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box
Post rounds completed to comments.
September 25, 2011
September 24, 2011
Saturday
"Santiago"
Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups
Post time to comments.
September 23, 2011
Friday
Rest Day
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