KB Function: A.) TGU 5×3 B.) 20 min EMOM 1st min: 1 pull-up 1 burpee 1 sit-up 2nd min: 2 pull-ups 2 burpees 2 sit-ups 3rd min: 3 pull-ups 3 burpees 3 sit-ups once you fail, start back at 1 rep Perform/RX/Compete A.) Make up Lift or…… Heavy Back Squats – work up to heavy 3 rep B.) 20 min EMOM 1st min: 1 pull-up 1 burpee 1 sit-up(1 GHD or T2B) 2nd min: 2 pull-ups 2 burpees 2 sit-ups(2 GHD or T2B) 3rd min: 3 pull-ups 3 burpees 3 sit-ups(3 GHD or T2B) once you fail, start back at 1 rep ~Results to Comments!  Read more

  The Next SFH Order will go out Friday April 3rd 2015 Check at the Front desk to order your SFH. The following is some information on our SFH fish oil which is hands down the most potent fish oil on the market that we know of. Just compare the EPA and DHA levels on the back, there is no reason to have to take 20 fish oil pills (unless you prefer the pills over the liquid). Over 1 billion people are deficient in Vitamin D: Puts them at risk of osteoporosis, heart disease, MS and infectious diseases including season flu, tuberculosis and more Over 90% of Vitamin D found in the body is produced in the skin. Factors such as season, clothing, sunblock and time spent indoors all affect Vitamin D levels. Levels can be significantly lower in Fall/ Winter Vitamin D enables the body to produce over 200...Read more

Friday Night Lights at 6:30pm.  No Classes.     All Levels: A.) Back Squats 4×2 @ 80% pause 1st rep B.) For time: Row 800 m then… 5 rounds 12 wallball 12 KB Swing (1.5/1) then… 800 m row Compete: Row 800 m then… 5 rounds 15 wallball 15 KB Swing (2/1.5) then… 800 m row -Results to comments!  Read more

Grip strength comes into play in almost all WOD’s and quite often in our daily lives.  Therefore, it’s an important part of functional fitness that shouldn’t be ignored.  Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter walks.  Keep these tips in mind. Start with (Male: 70#/Female: 53#) kettle bells. Walk, don’t run. Keep your shoulders back. Look forward, not down. Most importantly, hold on! Plate Pinch Flip Choose a light (rubber) plate, start with a 10# plate.  Complete 3 sets of 10 “flips” per hand. Flip the (rubber) plate once into the air. Catch it between your thumb and fingers. Specialty Pull Ups This is a matter of simply working on your strict pull ups with a specific grip.  Concentrate on wrapping your thumbs around the bar while performing your pull ups.  For some...Read more

KB/Function: A.) 15 min. skill practice TGU B.) 15 min AMRAP 1 lap run(250 Row) 10 K2E 50 singles 5 Deadlifts (185/115)  Perform/RX A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run 10 T2B 20 DU 5 Squat cleans (135/95) Compete: A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run 15 T2B 40 DU 5 Squat cleans (185/125) -Results to comments!    Read more