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)

Bench press: 15-18min to build to a heavy 1rep

5-5-4-4-3-3-2-2-1-1

Suggested percentages (75-78, 79-82, 83-85, 86-89, 90-93)

Immediately into..

5 sets

8 DB pullovers

8 DBs close grip press

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3 sets

10 DBs Skull crushers

10 DBs Tate press

10 Hindu push-ups

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Multiple sets

20/20 Tall kneeling KB around the world