Tuesday 11192013


  • 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!   

The Most Important Question You Can Ask Yourself Today

“If you find yourself wanting something month after month, year after year, yet nothing happens and you never come any closer to it, then maybe what you actually want is a fantasy, an idealization, an image and a false promise. Maybe you don’t actually want it at all.”

Read the entire article here


A.  Back Squat – 6-5-4-6-5-4 w/2 Min Rest 

The second wave of 6-5-4 should be heavier  

B.  4 Sets 

Max Effort Strict Pull-ups 

20 x Wallballs 

2 Min Rest 


A.  Back Squat – 5-4-3-2-1-5-4-3-2-1 w/2 Min Rest 

The second wave of 5-4-3-2-1 should be heavier 

B.  4 Sets 

Max Effort Strict Pull-ups 

20 x Wallballs @ 20lb/14lb 

2 Min Rest 


A.  Back Squat – 5-4-3-2-1-5-4-3-2-1 w/2 Min Rest 

The second wave of 5-4-3-2-1 should be heavier 

B.  4 Sets 

7 x Bar Muscle-ups 

25 x UB Wallballs @ 20lb/14lb 

2 Min Rest 

-Post results under comments  


8 Responses
  1. Nicole Chovan

    A. 175-185-195-205-215. Then 185-195-205-215-225(f)-225. Not bad.
    B. Off to an interesting start. Matt told me not to take longer than a minute for the MU. So.. 3 MU the first round, 4 the second, 5 the third, 7 the fourth. I should have just stopped being a baby from the get go and just done a bunch unbroken instead of pausing at the top, but I guess I just needed someone to tell me that today.

    Wanted to do snatches today, so worked on 3 TNG. Got up to 120 and it just wasn’t feeling right so I stopped. Wish these would have gone better, but not bad for power snatching them. Did the Iron Scaps again.

  2. Susan Kian

    In Minneapolis today with family but did back squats at 125, 135, 145, 165 and 175 x2 at gym.

    Then I did jumping squats instead of wall balls and pull ups for the wod.

    Cardio: elliptical 30 minutes….family is in mpls from philly this week so I will have to workout wherever I can.

  3. Malachi Johnson

    A. 315 x 5, 325 x 4, 335 x 3, 345 x 2, 355 x1 ……… 325 x 5, 335 x 4, 345 x 3, 355 x 2, ended with 395 x 2 (missed the 3rd).
    B. 34 with blue and red band in like 10:30

  4. Sara Jech

    A. 135, 145, 155, 165, 175………………… 155, 165, 175, 185 (failed by 2nd 185)..

    B. Banded Pull ups- did 10 each set
    20 wall balls w/16lb ball

    100 straight legged sit ups.

  5. JennF

    A. Went a little light. B. Waterfalled to a 1RM of 200. (15 # PR). 🙂
    B. Strict with partner assist. Able to get 1 unassisted strict… but with help of partner, I did 8 every round. 14 pound wb.

  6. Staci Vinz

    A. 155-175-185-195-205
    175-185-195-210(x2 5#PR)-220(x1 15#PR) probably could of gotten a bit more, but called it good for the day.
    B. strict pull-ups with band 10-8-6-6
    25 x WB @ 14#

    100 various style ab-mat sit-ups