Class at 8am and Noon today only! Function/Kettlebell A.) Warm-up B.) KB Fran 21-15-9 Double KB thrusters(35/26) Pull ups (Strict, or Kipping) Perform/Compete A.) Warm Up B) Fran 21-15-9 Thrusters (95/65) Pull Ups     Read more

Funtion/Kettlebell: A.) Max L/R Turkish get-up B.) Max L/R single KB Press C.) 15-12-9 Cal Row Burpee Perform: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower Compete: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower   -Results to Comments!  Read more

All Levels: A.) Warm Up B.) CrossFit Total Max Back Squat Max Strict Press Max Dead lift http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tplRead more

Kettlebell/Function A) Make up Lift B.) 12 min AMRAP 3-6-9-12… Russian KB Swings (1.5,1) DB Push Press (25,15) Sit-ups Perform: A) Back Squats Heavy 2 rep no Pause or….. Make up Lift B.) 12 min AMRAP 3-6-9-12… Hang Power Clean (115/85) HSPU or Push Press T2B Compete: A1) Heavy C and J – 1 miss your done A2) Back Squats Heavy 2 rep no Pause B.) 12 min AMRAP 3-6-9-12… Hang Power Clean (185/125) HSPU (4″/0″ Deficit) T2B    Read more

  The first SFH order of the new year is going out January 10th! 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). It’s that time of year where our days are getting shorter and there is less direct sunlight exposure. I’ve provided some information on the value of Vitamin D relative to the immune system and prevention of seasonal diseases. Feel free to share this information on your social media platforms or website: 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%...Read more