Where the locals train

208.726.1959

High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.

H.A.F. has installed an Ultimatum Airborne Mitigation System!

This consists of self-contained Ion dispensing units which kill 99.4% of Sars-Cov2 / Covid 19, plus all pathogens, indoor contaminants and odors.

Be safe, breathe easier!

Friday

Warm Up: 5X or 15 minutes

- 20 reps on all

- wall ball: Use 12" box for depth check

- 2 hand kettle swing: face level

- push up (pause at bottom: reps 16 - 20)

Work: Triceps/ Forearms: 3 sets of each pairing

- dips/ barbell wrist curl: 8 reps: med - heavy weight

- incline dumbbell skull crusher/ dumbbell hammer curl: 12 reps: med weight

Work: Triceps/ Biceps/ Abs: 3 sets of each pairing

- cable push down/ cable curl (wide grip)/ knees to elbows: 15 reps of each

-dumbbell kickbacks/ dumbbell concentration curl: R/ L/ physio ball ab crunch: 20 reps of each

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