Does anyone else find themselves subconsciously typing August when it should be September….just a little bit of denial there.

Few details. We will be closed Monday to observed the Labour Day…. that being said, I will be doing Labour at the gym….

Nutrition Seminar…. It might be possible to have this seminar much sooner than later. Going to be working out details with SFL today…I need to know ASAP if you have any interest in attending. Bring family and friends…. I need to have an idea of numbers…. we’d like to have 15 + in attendance.

WOD:

Team Day

For Time:

Complete the reps for each as required but only one person doing the work.

These reps are intended for teams of 2… will modify based on attendance.

3 Rounds

• 50 Pull Ups
• 60 Sit Ups
• 70 Kettlebell Swings (50/35)
• 80 Squats (hips below parallel)

A few rules:

• Only one person doing work at a time.
• If no rep is called repeat that rep.
• Kettlebells are not to be dropped or EVERYONE does 10 Burpees.
• Have some fun!!!

Post time and comments

SFL Nutrition Tip:

Enriched versus Fortified – Enriched versus fortified: what’s the difference?

Have you ever wondered about the difference between the terms “enriched” and” fortified?” Both terms indicate that nutrients – usually vitamins or minerals were added to make a food more nutritious.

“Enriched” means adding back nutrients that were lost during food processing. For example, B vitamins, lost when wheat is refined, are added back to the white flour.

“Fortified” means adding nutrients to food that weren’t originally present. For example, milk is fortified with vitamin D, a nutrient that helps your body absorb milk’s calcium and phosphorous.

According to a recent law, most enriched grain products are now fortified with folic acid to reduce the incidence of certain birth defects.

The SFL Food Pyramid

Ropes are here sitting in front of me.

So far there are 5 paid for leaving 5 up for grabs.

Like I said, first come first serve. Money in hand!

Warmup:

Junk Yard Dog – Burgener Warm up – Mirror Drills

* Snatch Grip Deadlift in teams 5x5x5

Death by Hang Power Cleans

Every minute, reps increase by one. You need to complete the required reps before the start of the next minute.

Men ~ 115 lbs

Women ~ 75 lbs

Post rounds completed and comments

Burpee Monster Tracks…..I knew it existed!!

Did you get your accumulated 10 mins in the bottom of the squat this week?

How about the 4 mins per leg of the hip stretch?

We are looking at a shoe making company out of Texas for shoes.

VS Athletics puts out an affordable, good quality shoe.

Click HERE for view the shoes and details

Here are some alternatives, for a more reputed brand Do-Win