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
A. 3 Sets
7 x Push Presses (Ground)
90 Sec Max Meter Row
2 Min Rest
B. AFAP
10 – 1 Ladder
Heavy Russian Swings
Close Grip Push-ups
30 x Double-unders after each set (2:1)
15 Min Cap
Performance
A. 3 Sets
7 x Push Presses (Ground)
90 Sec Max Meter Row
B. AFAP
10 – 1 Ladder
Russian Swings @ 2 pood/1.5 pood
Close Grip Push-ups (Dips Optional)
30 x Double-unders after each set (2:1)
15 Min Cap
Sport
A. 3 Sets
12 x UB Push Presses (Ground)
90 Sec Max Meter Row
B. AFAP
30 x T2B (Buy-in)
then….
10 – 1 Ladder
Russian Swings @ Heavy as possible
Ring-dips
30 x Double-unders after each set
15 Min Cap
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