Join us this Thursday to witness Ed and Andy compete against each other in CrossFit Open workout “20.3”! They will be fundraising for the LLS Stairclimb. SFH will have a booth sampling their products! Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3 Reps WOD Dungeness & Octopi Complete 5 Rounds for Time: 5 Hang Power Cleans 155/105 15/12 Hand Release Push-Ups 20 Straight Leg Sit-Ups 13 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 7@65% 6@75% 3@80% 2@85% WOD 7 Minute AMRAP: 7 Deadlits 225/155 7 C2B Pull-UpsRead more

WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP: Row 80 Calories 40 Sit-Ups 40 Push-UpsRead more

WOD Open Workout “20.2” 20 Minute AMRAP: 4 DB Thrusters 50/35 6 Toes-to-Bar 24 Double-UndersRead more

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: D-Ball Carry x 100 Meters Bike or Row x 10-15 Calories Medicine Ball Sit-Ups x 10 Reps Dips x 5-10 Reps Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.Read more