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

1:00 minute Cardio Choice

30 second Kettlebell Dead-Bug

30 second Alternating Bird-Dogs w/pause at extension

15 second Passive Hang + 15 second Active Hang

10 Strict Knee to Chest

:30/:30 Samson Stretch Hold

B: Deadlift (Deadstop Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
4 Reps @ 80%
3 Reps @ 83%
3 Reps @ 85%
2 Reps @ 87%+
2 Reps @ 90%+ )

C: Metcon (Time)

"Man in the Mirror"

For Time:

50/40 Strict Pull-Ups (A: Banded Strict Pull-Ups)

100/80 Push-Ups (A: Band Assisted Push-Ups)

50 Toes To Bar (A: Tuck Ups )

100 Air Squats

Time Domain: 12:00-17:00

Time Cap: 18:00