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)

10:00 minutes, For Quality

1:00 minute Cardio Choice

10 Knee Hug Lunge + Twist

10 second Ring Support Hold

10 second Bottom of Dip Hold

5 Push-Ups

30/30 second active pigeon stretch

B: Metcon (Time)

"High Five"

For Time, With a Partner

50 Ring Muscle-Ups (A: 100 Jumping Pull-Ups

and 100 Elevated Push-Ups )

5k Run

500 Air Squats

Time Domain: 30:00-40:00

Time Cap: 45 minutes

Primary Objective: Complete within the Time Cap

Secondary Objective: Split evenly with your partner today

Stimulus: Murph Prep / Challenge Workout / Chipper

RPE: 9/10