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

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Prone Y, T, W

5/5 Archer Ring Row

10 Hollow Rocks

B: Gymnastic Skills (RingMuscle-Up Skill Day
-Ring Row Muscle-Up Transition
-Toenail Spot Muscle-Up
-Banded Ring Muscle-Up (Strict + Kipping)
-Box Transition Muscle-Up
-Kip Swing Ring Pull-Up
-Ring Swing (Low an d High Ring Drils) )

Metcon (Time)

"Text 911"

4 Rounds for Time

400m Run (SUB 27/22 Cal Bike)

25 V-Ups

9/7 Ring Muscle-Ups (A:15 Chest to Bar Pull-Ups)

Rest 3:00 minutes between sets

Time Domain: 3:00-4:00 / Set

Time Cap: 5:00 / Set

Running Time Cap: 30:00 minutes

D: Accessories (8:00 AMRAP
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB/DB Front Rack Wall Sit )