Congratulations to Chris & Leah! WORKOUT Of the DAY STRENGTH: Back Squat 5.5.5.5.5. Pause Squat at 3-3-0 tempo (3 seconds down, 3 second hold, up as fast as possible) WOD: [ Logan ] 8 Pull Ups 8 BJ 8 min AMRAP   Team Training: Between BS, work on HS walking, 5 attempts at max distance WOD: 3/2 Bar muscle-ups, 10 box Jumps, practice stringing together. Post in comments below.    Read more

Lydia getting fancy! WORKOUT Of the DAY STRENGTH: Bench Press 10.10.10.10. WOD: [ Spark ] 15 P Clean 25 Push Up 35 Sit Up 600m Run 10 P Clean 20 Push Up 30 Sit Up 400m Run 5 P Clean 15 Push Up 25 Sit Up 200m Run   Team Training: WOD @ 185/135 Post in comments below.    Read more

Post captions below…. WORKOUT Of the DAY STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Work on a strength or skill or make up a WOD from the week! Team Training: Rest Day. Post in comments below.    Read more

The Battle of Wanat occurred on July 13, 2008, when about 200 Taliban guerrillas attacked NATO troops near Quam, in the Waygal district in Afghanistan's far eastern province of Nuristan. The position was defended primarily by United States Army soldiers of the 2nd Platoon, Chozen Company, 2nd Battalion, 503rd Infantry Regiment (Airborne), 173rd Airborne Brigade Combat Team. The Taliban surrounded the remote base and its observation post, attacking it from Quam and surrounding farmland. They destroyed much of the Americans' heavy munitions, broke through U.S. lines, and entered the main base before being repelled by artillery and aircraft. American casualties included nine killed and 27 wounded, while four Afghan National Army (ANA) soldiers were wounded. The U.S. combat deaths represent the most in a single battle since the start of U.S. operations in 2001. The Battle of Wanat has been described as the "Black Hawk Down" of the War in...Read more

UPDATES TO EXP KIDS: We will be ending EXP kids classes on July 24th. As most of you know, coach Stacey is getting married in August and needs some time to get some last minute things together! Please feel free to contact Stacey or Patrick if you have any questions.  9:15 Post Workout "nap" Check out our newest SFH Product! –FUEL– WORKOUT Of the DAY STRENGTH: F Squat 5.4.3.2.1. WOD: [ Forrest ] 21-15-9 F Squat Toes-to-bar 400m run Team Training: WOD @ 155/105 Post in comments below.    Read more