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Monday 11252013

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! 
  • CFP will be closed Thanksgiving Day!! 
  • Save the Date!  The next Family Friends Day is December 4th for all classes!
Turkey Throwdown!
Turkey Throwdown!

Fitness 

A.  Take 15 Minutes to establish a 3RM Deadlift 

B.  EMOM – 5 Mins 

6 – 8 x Strict Pull-ups 

C.  3 Rounds AFAP 

20 x Air Squats 

60 x Double-unders (2:1) 

then… 

30 x Divers 

Performance 

A.  Take 15 Minutes to establish a 2RM Snatch (Not TNG) 

B.  EMOM – 5 Mins 

6 – 8 x Strict Pull-ups 

C.  3 Rounds AFAP 

15 x OHS @ 95lb/65lb 

60 x Double-unders (2:1) 

then…. 

30 x T2B 

Sport 

A.  Take 15 Minutes to establish a 2RM Snatch (Not TNG) 

B.  EMOM – 5 Mins 

3 – 5 x Bar Muscle-ups 

C.  3 Rounds AFAP 

15 x OHS @ 115lb/85lb 

60 x Double-unders 

then… 

30 x T2B 

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