Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

1:00 minute Rowing Form Work

10 Alternating Scorpions

10/10 Quadruped Thoracic Rotations

10 Bootstrap Squats

B: Metcon (AMRAP - Reps)

"Fortitude"

30:00 minute EMOM

Minute 1: 15/12 Cal Row, Ski or 13/9 Cal Bike

Minute 2: 15 Burpees

Score = Rounds

Best possible score = 30 Rounds

If you take a round off then score is 29/30

Primary Objective: Complete 25+ rounds as prescribed

Secondary Objective: Complete each movement in under 45 seconds

Stimulus: Lactate Threshold / Mental Grit

RPE: 10/10 *Test Workout

C: Yoga (No Measure)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon