Monday 7/17/17

MEMBERS: Today (Monday) is the last day to place an order if you’d like anything from SFH! Rather than carrying inventory in the gym, we typically place a gym-wide order 2-3 times per year. CFIL members get 15% off the retail prices listed on the product page (plus tax). Check out all the products available, and e-mail your order (we’ll bill you later) before day’s end to Coach Nick:

SFH Whey Protein FAQs (CFIL blog post)

SFH Fish Oil FAQs (CFIL blog post)


Back Squat (8 x 3 )

E2MOM for 16′: 3 reps Back Squat at below percentages —

Sets 1-3 (warm-up sets): Build to ~50% of 1RM
Sets 4-6: All sets between 65-80%
Sets 7-8: Both sets at 80-85%

If you don’t have an estimated 1RM to work from, ascend in weight throughout with last 2 sets at same weight. Record weight used for last 2 sets.


“Magic Sauce”


5 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
5 Chest to Bar Pull-Ups (Rx+: 3 Bar OR Ring Muscle-Ups)

Categories: WOD

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