Friday 11222013


  • 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!


A.  Take 15 Minutes to establish a 5RM Front Squat

B.  EMOM – 5 Mins

5 x Heavy Goblet Squats


21 – 15 – 9

Air squats

Hollow Rocks

5/5 x Kettlebell Rows after each round


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)


21 – 15 – 9 

Front Squats @ 115lb/85lb 

Pull-ups (Kipping is allowed)  

(10 Min Cap) 


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 


Squat Cleans @ 205lb/135lb 

(12 Min Cap) 

-Post results under comments  


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8 Responses
  1. JennF

    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

  2. Susan kian

    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!

  3. Angela

    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!

  4. Staci Vinz

    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!!!

  5. Keith G

    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! 🙂