September 11, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

If you are signed up for the Lurong Challenge it is extremely important to attend this Sat, Sept 12th at 11:00-12:00PM for a informative meeting as well as measure your body composition. If you absolutely cannot make it on this day make ups will be held Monday the 14th 4:30 to 7:00PM. It is mandatory that we get your body composition measurements before you start the Challenge.

A: Shoulder Press (Every 2min, for 14min (7 Rounds Total) 3 Presses)

Build over the first 1-3 sets, then finish with 3-4 heavy

B: Metcon (Time)

5 Rounds

10 Push press (R+ 115/75, Rx 95/65#)

30 Double-Unders (Scaled 50 singles +14 attemps)

Published by: Staff in Uncategorized

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

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