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!

Fitness

A.  Back Squats – 6 – 5 – 4, 6 – 5 – 4 w/2 Min Rest

B.  EMOM – 12 Mins

1st Min – 30 Sec Meter Row

2nd Min – 20 Sec Handstand Hold  or 10 x CG Push-ups 

3rd Min – 8 – 10 x Box Jumps w/Step down

Performance

A.  Back Squats – 1 – 6 – 1 – 6 – 1 – 6 w/2 – 3 Min Rest

B.  EMOM – 12 Mins 

1st Min – 30 Sec Meter Row 

2nd Min – 5 – 10 x HSPU or 10 x CG Push-ups 

3rd Min – 8 – 10 x Box Jumps @ 24inch/20inch w/Step down 

Sport 

A.  Back Squats – 1 – 6 – 1 – 6 – 1 – 6 w/2 – 3 Min Rest

B.  EMOM – 12 Mins 

1st Min – 40 Sec Meter Row 

2nd Min – 8 – 10 x HSPU 

3rd Min – 8 – 10 x Box Jumps @ 30inch/24inch w/Step down 

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