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Supplement Info Night

Hello all,

Have you ever wondered what supplements to take? Which ones can help with strength, muscle building, or endurance? There is a lot of information out there about supplements, and to be honest, a lot of it is simply incorrect or inflated.

When used correctly and in support of proper nutrition, certain supplements DO have performance effects. On WEDNESDAY August 21, John Abreu of Blonyx will be discussing the how and why of supplements through an education session at Vic City.

The session will start at 8pm, and the first half hour will be very helpful in educating us about supplements in general and how to find ones that might help your personal performance. After that, there will be a question period in which you can bring your comments forward to John to answer.

I personally trust Blonyx as a brand and have a strong relationship with both Rowan (founder and owner) as well as John. That's why I'm excited to have them come to our community for this education session.

I look forward to seeing you there. Let me know if you have any questions or need any more info!




WARMUP: 300m jog, 2 rounds of Cindy


Back Squat 6 x 3 building to heavy triple

Go Every 2mins

CP: wave load 3, 2, 1, 3, 2, 1


Max rep Pullup test

Warm up with 3 sets of 5-8 reps prior to starting

As long as you can keep hanging on the bar you can keep getting reps (i.e. no time limit)

If you are doing assisted pullups, use a band that you think you can get 10+ reps with.

Good luck and hang on!!

WOD: Swolediers


5 rounds for time:

7 strict press (bar from floor) @ 65/115

21 air squats

FG Scale Bar to 55/95

CP1: 7 kip HSPU, 14 OHS @ 65/95

CP2: 7 strict hspu, 14 OHS @ 95/135

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