6:00 PM KB CLASS A. SPEND 10 MIN TO FIND MAX PRESS B. 5 RDS – 5 PRESS – 5 SQUAT C. SNATCH 32 RDS – 15 SEC ON/OFF    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!  There will be no regular classes this Saturday due to the Turkey Throwdown starting at 9am – 3pm (tentative)  Save the Date!  The next Family Friends Day is December 4th for all classes!    Fitness A.  3 Sets 7 x Push Presses (Ground) 90 Sec Max Meter Row 2 Min Rest B.  AFAP 10 – 1 Ladder Heavy Russian Swings Close Grip Push-ups 30 x Double-unders after each set (2:1)  15 Min Cap  Performance  A.  3 Sets  7 x Push Presses (Ground)  90 Sec Max Meter Row  B.  AFAP  10 – 1 Ladder  Russian Swings @ 2 pood/1.5 pood  Close Grip Push-ups (Dips Optional)  30 x Double-unders after each set (2:1)  15 Min Cap  Sport  A.  3 Sets  12 x UB Push Presses (Ground)  90...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!  There will be no regular classes this Saturday due to the Turkey Throwdown starting at 9am – 3pm (tentative)  Save the Date!  The next Family Friends Day is December 4th for all classes!    The Most Important Question You Can Ask Yourself Today “If you find yourself wanting something month after month, year after year, yet nothing happens and you never come any closer to it, then maybe what you actually want is a fantasy, an idealization, an image and a false promise. Maybe you don’t actually want it at all.” Read the entire article here Fitness  A.  Back Squat – 6-5-4-6-5-4 w/2 Min Rest  The second wave of 6-5-4 should be heavier   B.  4 Sets  Max Effort Strict Pull-ups  20 x Wallballs  2...Read more

Cycle 2 – Session 1 – Week 1 Intensity – 80% Notes: Snatch drops while similar to a “snatch balance” are performed WITH OUT a dip a drive. A.) Sots Press – 3×5 Muscle Snatch + Snatch Drop – 5×1 Barwork – 30 reps   B.) Snatch – 8×1   Behind neck strict press – 4×7   Snatch RDL’s – 4×7   C.) Hollow Rocks – 30 Mobility – 10 min. Extra – Chest/Back Thoughts for the day : If you want Mountains of results you must give mountains of effort. Lift heavy, lift often, dream, and repeat.Read more

6:00 PM KB CLASS A. 5 RDS -TGU L/R -5 PULL-UPS -10 DBL KB SWINGS B. 7 RDS -6 R/L CLEAN & JERK  Read more