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...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...Read More

KettleBell: A.) 5x 1-3 ladder Heavy Snatch.  KB or Dumb bell. 1 snatch left, 1 snatch Right, 2 snatch left, 2 snatch right, 3 snatch left, 3 snatch right. B.) 17 min AMRAP 30 Burpees 30 DB Snatch/KB snatch 25 Burpees 25 DB Snatches 20 Burpees 20 DB Snatch 15 Burpees 15 DB Snatch 10...Read More

No Classes Christmas Eve and Christmas day. A.) Teach a relative how to squat for Christmas!   B.) Enjoy the simple things.    Read More

Function: A) RDL’s 4×3 slow tempo 3/3 then…… 1 legged split squats 3×15 (R/L) B.) 21-15-9 KB Swings (1.5/1) Goblet Squats (1.5/1) Single Unders (3X) Perform: A) RDL’s 4×3 slow tempo 3/3 then…… 1 legged split squats 3×15 (R/L) B.) 21-15-9 KB Swings (55/44) Goblet Squats (55/44) Double Unders (2x) Compete: A1) Clean and Jerk 4×1...Read More

Function/Perform: A) Back Squats  4×3 @75% then…..  1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch (Light) 10 Cal Ski or 4 Cal Bike 10 Wallballs 10 Cal Row Compete: A1) snatch – 4×1 @75% A2) Back Squats  4×3 @75% 1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch...Read More

NOG Fest at Noon!   Be there for the Kids! Kettlebell: A.) Make up Lift B.) 4 rounds 250 m Row 10 1 arm KB OHS (5L/5R) 80 Single Unders Perform: A) Back Squats heavy 2 rep (no miss) Pause 1st rep for 3 sec. or…..make up lift B.) 4 rounds 250 m Row 5 Squat...Read More