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. Take 15 Minutes to establish a 5RM Front Squat
B. EMOM – 5 Mins
5 x Heavy Goblet Squats
C. AFAP
21 – 15 – 9
Air squats
Hollow Rocks
5/5 x Kettlebell Rows after each round
Performance
A. Take 15 Minute to establish a 3RM Clean and Jerk
(Not TNG)
B. EMOM – 5 Mins
1 x Clean + Front Squat + Split Jerk
(Start at -10lb-20lb from part A)
C. AFAP
21 – 15 – 9
Front Squats @ 115lb/85lb
Pull-ups (Kipping is allowed)
(10 Min Cap)
Sport
A. Take 15 Minute to establish a 3RM Clean and Jerk
(Not TNG)
B. EMOM – 5 Mins
1 x Squat Clean + Hang Squat Clean + Split Jerk
C. AFAP
9 – 7 – 5
Muscle-ups
Squat Cleans @ 205lb/135lb
(12 Min Cap)
-Post results under comments
A. @165
B. 135 – 155 – 175 – 175 – 195
C. 5:23
Fitness
A. 5×85, 1×95
B. 55# bell
C. 3:01- 12kg bell
A. 120# felt pretty good…could have maybe tried 125.. But was already a little spent.
B. 105#. Focused on form and deep squat.
C. 5:44 85# and red band– slow pullups
45 minutes non stop swimming and a 75 minute yoga class, I am really missing my CrossFit, I was dying of boredom during both! Have fun at the turkey throwdown!
A. Performance – 115#
B. Performance – 125# hips were a bit slow moving this morning
WOD – fitness, went pretty quick but took it easy to get ready for the throwdown tomorrow!
A. Was going to just work on my split jerks, so the plan was to jerk a weight I could power clean to keep it a little lighter. Well…I ended up power cleaning 175(5#PR) and split jerking 175(10#PR). Love getting PR’s when I’m not trying for one! CFP STRONG!!!
Casual 2.5K row. Getting ready for the Turkey Throwdown!!!
P.S. I miss you Susan!!!
A. 65# I always really enjoy the split jerks.
B. 60#
C. Fitness
Performance
A: Finished with 105#. Felt good about that!
B. Done – Dropped off 20# from above
C. 7:47. @ 95#. Did ring rows instead of pullups -thought they’d be easier (HA!)
This workout kicked my ass. I don’t think I’ve felt as drained after a workout as I did today. Thanks to Shawn to checking up on me throughout – I’m sure I looked ready to fall over, but I was not about to quit! Felt so good to be done! 🙂