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) 

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