Tue – 10/22/2013

We are proud to announce that we will now be offering select SFH products.

For the past few years I have been in search of high quality supplements that fit into a healthy diet. I have been wary of pushing or providing any products that we wouldn’t take ourselves, especially if they don’t contribute to an overall healthy lifestyle (a lot of supplements are terrible for you). SFH has the best products we’ve found to date. Their whey protein is derived from grass fed, free range cows, and are never treated with antibiotics or bovine growth hormones, with no added gluten or soy.

We will only be offering the SFH Recovery for now, but if you are interested in any other products please let us know. The Recovery retails for $65 and is available in 4 flavors.


Take 12 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, V-Ups, Etc.

Choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Up Progression x 3-5 reps
Handstand Hold x 15 seconds
Ring Dips x 7-9 reps

2) Tabata Mash-Up

Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises. Record your lowest round for each exercise:

Kettlebell Swings (53/35)
Hand Release Push-Ups

Mobility) Oblique Side Smash – 3 min
Banded Leg Strech (Up, Out, Over) – 3 min

Competition Training

1) Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps

2) Clean & Jerk 5X3@85-95%
Rest 2 minutes and 30 seconds between sets.

3) Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

4) For time, 7 min CAP:
100/70 Stationary Dips
EMOM: 10 Jumping Lunges

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