Announcements

Coach Ian is moving on. Ian has been with us for over 3 years. He has taken a position to train at Google. It is a great opportunity for him and we are sad to see him go, yet we are very excited about his professional growth. This is his last week with us, Please wish him luck in his new job.

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

4-5 Unsupported Seated Strict BB Press

(sit on a bench without back support and press the barbell from shoulder to overhead)

~Rest 1min

*Try and go heavier then 2/24

B: Metcon (AMRAP - Rounds and Reps)

Against a 7min running clock, complete:

500m Row

immediately followed by…

AMRAP:

10 DB Single-Arm Presses (5 each arm) (R+55/35, Rx 45/25)

10 Box Jump-Overs (R+30/24,Rx24/20″)