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 – Performance – Sport 

A.  3 Sets NFT

10 – 12 x Box Jump w/Step down

10 – 12 x Bar Taps

10 – 12 x (R/L) Back Rack Lunges (From the Ground) 

B.  3 Rounds 

2 Min Max Calorie Row 

1 Min Max Sit-ups 

2 Min Rest 

B.  SPORT 

5K Row 

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