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)  Fitness A.  Take 15 Minutes to establish a 5RM Deadlift  B.  EMOM – 5 Mins (Optional)  5 – 8 x Power Swings (Heavy)  C.  8 Min AMRAP  20 x Russian Swings (Moderate)  10 x No Push-up Burpees  100M Row  Performance  A.  Take 15 Minutes to establish a 3RM Snatch  B.  EMOM – 5 Min (Optional)  1 x Snatch + 2 x OHS (-10lb from A)  C.  8 Min AMRAP  10 x Deadlifts @ 185lb/135lb  15 x Bar over Burpees  20 x Double-unders  Sport  A.  Take 15 Minutes to establish a 3RM Snatch  B.  EMOM – 5 Min (Optional)  1 x Snatch + 1 x Snatch Balance...Read more

Fitness – Performance – Sport  A.  BB Split Squats – 10 – 12 w/2 Min Rest B.  Deadlift – 1 x 20 (Light) C.  4 Rounds AFAP 20 x Cal Row 15 x OHS @ 115lb/85lb (Sport @ 135lb/95lb)  15 x C2B Pull-ups 30 x Double-unders 10 x Burpees -Post results under comments    Read more

Attention CFP Cowgirls and Cowboys!!…circle Saturday, December 14th on your calendar for the CFP “Holiday Hoedown”. All cowboys, cowgirls, buckaroos, chucks, and Wild-Wild West bandits are welcome. Leave those little tykes at home, this bash goes from 7:00-10:00pm. This ain’t no highfalutin shindig, ya’ll, so BYOB and, for cryin’ out loud, be sure to dress the part. YEE-HAW!! (Message compliments of Coach Michael Licatino) – An E-mail will be coming out in the following weeks regarding food and other small details regarding the “Holiday Hoedown”. We will most likely be doing a pot luck style set up.Read more

Cycle 1 – Week 4 – Session 5 Intensity – 80% Notes: Snatch is the main focus today. It should be the heaviest snatch that you have performed this week. It would be an acceptable time in the programming to attempt a maximum as well. A.) Sots Press – 3×5 Snatch Balance – 5×2  B.) Snatch – Heavy – 3 miss  – pull progression- clean Clean Pulls – 4×2 (heavy)  C.) Planks – 5 min. total Mobility – 20 minutes. Link of the day – http://www.theatlantic.com/video/archive/2013/10/how-a-55-basketball-player-trained-himself-to-dunk/280148/Read more

I am only going to ask you one question. Why would you want to become weaker during sports season? The answer if you’re a serious athlete is you don’t. You can’t afford to lose ground during sports season, especially if you are a young developing athlete in high school or junior high. I have heard tons of excuses such as “it will mess up my shot” or “I’ll be too tired”. You’re right, that’s how all of the College and Pro Athletes got to where they are by taking 3-4 month breaks out of there year to stop training, to stop building strength, WRONG. The main goal for young developing athletes especially in sports involving violent physical contact should always be to becoming stronger. until you are as strong as the collegiate and professional athletes you have work to do. Here’s what I can promise will happen if you decide...Read more