Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

3 Sets, For Quality

10/10 Standing Pallof Press

20 Bear Plank Shoulder Taps

10 Medball Cleans

5 Hollow to Arch Rolls

Bench Press (Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%

Percentage is based on your 1-rep max Bench Press )

C: Metcon (Time)

"Griddle Cake"

For Time

21-15-9

Toe to Bar

Shoulder to Overhead (Rx135/95, S 115/75)

Wall Balls (Rx 20/14, S 16/12) 10/9ft

Time Domain: 7:00-11:00 minutes

Time Cap: 18:00 minutes

Primary Objective: Achieve best overall time

Secondary Objective: Break three times or less on each movement per set.

Stimulus: Barbell Cycling / Midline Stamina