Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness – Performance – Sport  A.  3 Sets  Close Grip Bench Press – 3 x 6 – 8 w/30 Sec Rest  Barbell Row – 3 x 8 – 10 w/3 Min Rest  B.  3 Rounds AFAP  400M Row 12 x...Read More

Cycle 2 – Week 2 (Load) – Session 5 Intensity – 85% Notes: End of Load week; finish strong. A.) Sots Press – 3×5 Snatch Balance – 5×2 Bar Work   Snatch – heaviest lift this week +5 lbs – if successful keep going. No more than 3 misses at a weight.   Clean Pulls...Read More

A. 5 RDS – 2 DEADLIFT – 10 HEAVY 2 HAND SWINGS (PERFORM AS EXPLOSIVELY AS POSSIBLE) B. 10 RDS – 2 CLEAN – 1 PRESS – 3 SQUATS (PERFORM WITH A PARTNER IN YOU GO/I GO FORMAT)    Read More

Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A.  Take 15 Minutes to establish a 3RM Front Squat B.  Every 90 Secs for 4 Sets 15 x Heavy Russian Swings C.  7 Min AMRAP 10 x Goblet Squats  10 x Burpees Performance A.  Take 15 Minutes to...Read More

  A.   1 hour AMFAP (As much food as possible)   1 x Turkey  1 x Cranberry Sauce  1 x Mash potatoes  1 x Pumpkin pie  1 x Alcoholic Beverage of your choice  Rest 30 Secs between each round  then…. rest 20 Mins and repeat for 4 cycles  -Post results under comments  Read More

NO CLASS TONIGHT. CHECK OUT AN OLYMPIC WEIGHTLIFTING CLASS OR HOME WOD 20 – 30 MIN – PERFORM AS MANY ROUNDS AS POSSIBLE OF FOLLOWING MOVEMENTS – UNWEIGHTED TGU L/R – 10 FACE THE WALL SQUATS   SEE YOU FRIDAY NIGHT AT 6 PM  Read More

Announcements CFP will be closed Thanksgiving Day!!  Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A. 3 Sets 5 x STO (Shoulder to Overhead) 40 x Sec Calorie Row 90 Sec Rest B.  15 Min AMRAP w/partner for Rounds (You go I go) 1 Round:   10 x...Read More

Cycle 2 – Week 2 – Session 2 Intensity – 85% Notes: Loading week, lots of focus will be needed to make it through your workouts. A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Bar work – 30 reps   B.) CandJ – 10×1   BS – 5×5 at 80%  ...Read More

Announcements 10% OFF!!!   For the month of November all SFH Fish Oil is 10% off.  Our next pre-order will be going out November 25th!  CFP will be closed Thanksgiving Day!!  Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A.  Back Squats – 6 – 5 – 4,...Read More

6:00 PM KB CLASS A. 5 RDS – 6 SQUATS – 6 R/L SNATCH – 10 M CRAWL FORWARD/BACKWARD B. 5 RDS OF 10 2 HAND SWINGS EVERY 30 SEC. FOR 4 SETS WITH 30 SEC. BREAK BETWEEN ROUNDS.Read More