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!   

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

Fitness 

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 

Performance 

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 

Sport 

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 

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