Announcements

CrossFit Level 1 Certificate Course Aug 3rd and 4th

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Seated shoulder press: 80-85%

6x4 (build for a heavy 4rep)

Immediately into

4x8 Seated DBs Arnold press

b/t each set standing rear delt raises for 12 reps

***

5 rounds

10 DBs heavy shrugs

10 BB Pendlay rows

10 BB Yates rows

**weight is the same for Pendlay and Yates rows