Announcements

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

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)

3 Sets, For Quality

4 Inchworm to Hollow (3sec Pause at Hollow)

5/5 Worlds Greatest Stretch

10 Bootstrap Squats

20 Lateral Line Hops

20 Forward and Back Line Hops

30 second Wall Sit March

Gymnastic Skills (10:00 minutes
Accumulated Time in Freestanding Handstand Hold

Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold )

C: Metcon (AMRAP - Reps)

"The Balrog"

4 Rounds, For Reps:

3:00 AMRAP

4-5-6-7 Wall Walks

50 Double Unders (A: 100 singles)

*Max Wall Balls in the Remaining Time

Wallball: (Rx 20/14, S 16/12)

Score: Total Reps of Wall Balls

Goal: 120+ Reps

Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most time to maximize your rep count

Secondary Objective: Remain unbroken on Double Unders

Stimulus: Shoulder + Quad Stamina

RPE: 8/10

D: Recovery (No Measure)

Time permitting

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose