Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Weightlifitng complex (Weight)

EMOM 10

2 Strict press+2 Push press+1 Push jerk

Start at 75-80% of 1RM strict press

Shoulder shrugs (10min to build to a heavy 5
Then...5 x 5
Rest 1min b/t sets)

Metcon (No Measure)

3 Sets: All movements at 12-15 reps

1. Front to side delt raises

2. Rear delt raises

3. Letter "Y"

4. Letter "W"

**Use DBs or small plates**

Midline (No Measure)

Time remaining: GHD or weighted sit-ups

4x25