7/4 “Saturday”


7/4 “Saturday”


2 Mile Run
Rest 2 minutes
20 Cleans (135/95)
20 Box jump (24/20)
20 Walking lunge steps with 45lb plate held overhead
20 Box jump
20 Cleans
Rest 2 minutes
2 Mile Run

*If you’ve got a twenty pound vest or body armor, wear it.

50 min Cap

“U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.”


Picture and write-up from CrossFit.com


Member News:

+++Hand Stand Push up Progression+++

Those interested in the ever-elusive (perfect form) hand stand Push Up

+++Forth of July Schedule+++

Please note the limited hours for the Forth of July weekend. Coach Christine and Troy will be coaching the Saturday classes.

If you are involved in the Oly Classes, Coach Chris will be posting the workout and you are welcome to make up this workout on Friday or Saturday during regular class times.

All Sunday classes are cancelled as we’re closed for the holidays, except for Endurance, which is held at the Hart Park Track (if you are brave enough to work out with the legendary Dan Mitchell this day, please make sure you RSVP in the calendar). We will also provide you with an at-home WOD if you must…

+++We now have a recycling bin! Please recycle!

+++SFH News+++

New Fuel flavor! Strawberry Cream!

SFH Fuel is Pure Whey Protein+Apple Pectin+MCTs

•You can order today: https://docs.google.com/spreadsheets/d/1LwMx1QHUTlksd5_zQl_IYc4ku4emriE9Epj5thVb7XU/edit?usp=sharing

•Uses:Anytime(morning,noon or night), a non-stimulant pre-workout or snack


SFH is phasing out of Peach Mango flavor.
It is estimated to be sold out by Aug 1st. If you dig the Peach Mango, put it on the order sheet this time around.