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7/2 “Thursday”

Posted on July 1st, 2015 by Sara No Comments

Strength Handstand Hold, Hollow Hold, L Sit Hold WOD Thruster (F: 75/55, P: 115/75), Pull ups, Push ups, Squats Some excellent and accurate points on long-term healthy fat loss: http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1338/Top_Ten_Reasons_You_Arent_Losing_Fat_When_You_Thin.aspx Member News: +++Forth of July Schedule+++ Please note the limited hours for the Forth of July weekend. Coach Christine and Troy will be coaching the […]

7/1 “Wednesday”

Posted on June 30th, 2015 by Sara No Comments

Strength Fitness and Performance: -Deadlift -Turkish getups WOD Fitness and Performance: Double Unders, KB Swings (70/55), Calorie Row

6/30 “Tuesday”

Posted on June 29th, 2015 by Sara No Comments

Strength Fitness and Performance: Front Squat and H.S Practice WOD Fitness: Power Cleans (185/105), Pushups (PERFECT form), Wall Balls (20/14) Performance: Power Cleans (225/155), Strict HSPU, Wall Balls (20/14)   Member News: +++ We now have a recycling bin! Please recycle! +++SFH News+++ New Fuel flavor! Strawberry Cream! SFH Fuel is Pure Whey Protein+Apple Pectin+MCTs […]

6/27 “Saturday”

Posted on June 26th, 2015 by Sara No Comments

Strength Fitness and Performance: Power Snatch Partner WOD Fitness and Performance: Hang Power Snatch (115/75), Air Squats, Situps, sprint, Push ups, T2B

6/26 “Friday”

Posted on June 25th, 2015 by Sara No Comments

Strength Fitness and Performance Push Press, Ring support hold/ L-Sit WOD Fitness: Wall Balls (20/14), S2OH (95/65), Run Performance: Thrusters (95/65), Muscle-ups, Run   Member News: ++PSA: Parents with children at classes++ This is a PSA to parents who bring their children to any class times or programs in the gym. We love that the […]

6/25 “Thursday”

Posted on June 24th, 2015 by Sara No Comments

Strength: Bear Complex WOD Bear Complex (Fitness: 95/65) (Performance: 135/95), Burpees Member News: ++PSA: Parents with children at classes++ This is a PSA to parents who bring their children to any class times or programs in the gym. We love that the gym is growing, and the little ones are coming in, seeing their parents […]

6/24 “Wednesday”

Posted on June 23rd, 2015 by Sara No Comments

Strength Fitness and Performance: Deadlift, Overhead KB walk each arm WOD: Fitness: Russian KB Swings, Box Jumps Performance: American KB Swings, Box Jump Overs

6/23 “Tuesday”

Posted on June 22nd, 2015 by Sara No Comments

Strength/Skill Fitness: Kipping Progressions: T2B, Pullup, K2E, Bar MU, etc. Performance: Kipping movements: Kip Pullups, C2B Pullups, Bar MU WOD Fitness and Performance: Sprint, Pull-ups (scale = 5), Burpees

6/22 “Monday”

Posted on June 21st, 2015 by Tyler No Comments

Strength: Fitness: Front Squat, Handstands Performance: Front squat, shoulder taps/freestand HS WOD: Fitness and Performance: Squat cleans, ring dips A note from Coach Tyler: Hope you all had a great weekend! I’m quite pleased with last week’s response to my message about getting in the gym. We had over 600 of you check-in to classes! […]

6/20 “Saturday”

Posted on June 20th, 2015 by Tyler No Comments

I suck at _______. Maybe you do. But then again maybe you do only by your standards, and the guy next to you thinks you are actually a superstar. But that doesn’t matter. It doesn’t matter if you “suck” at it today. What matters is if you are going to show up and still go […]