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

Pelvic Floor for CrossFit Workshop June 4th @ 12PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

2:00 Cardio Choice

into

2 Rounds

10 Deep Lunge Mountain Climbers

30 second Down Dog

10/10 Single Leg Glute Bridges

30 second Wall Lean March

10 A-Skips

10 B-Skips

B: Metcon (Time)

"Blood on the Dance Floor"

Every 6:00 minutes, 5 Sets

400/350m Row or Ski

20/14 Cal Bike

400m Run

or

SCALED OPTION

Every 6:00 minutes, 5 Sets

300/250m Row or Ski

15/11 Cal Bike

400m Run

* Score: Slowest completed set

C: Accessories (3 Sets
8/8 Kettlebell Rotational Chop and Lift
:20/:20 Star Plank
:20/:20 Copenhagen Plank
-Max Effort Plank Row Iso Hold )