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 Russian Swings 10 x Push-ups 10 x Wallballs   Performance 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 Russian Swings @ 2 pood/1.5 pood  10 x Push-ups 10 x Wallballs @  20lb/14lb  Sport  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:   3 x Muscle-ups  6 x TNG...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%   GM’s – 5×7   C.) Planks – 3 min. Mobility – 10 min. Extra – Hamstrings Thoughts for the day : Visualize yourself making the lift before every lift. Then make it. POSITIVITYRead 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, 6 – 5 – 4 w/2 Min Rest B.  EMOM – 12 Mins 1st Min – 30 Sec Meter Row 2nd Min – 20 Sec Handstand Hold  or 10 x CG Push-ups  3rd Min – 8 – 10 x Box Jumps w/Step down Performance A.  Back Squats – 1 – 6 – 1 – 6 – 1 – 6 w/2 – 3 Min Rest B.  EMOM – 12 Mins  1st Min – 30 Sec Meter Row  2nd Min – 5 – 10 x HSPU or 10 x CG Push-ups  3rd Min – 8 – 10 x...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