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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