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 - HGX-FIT

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10/10 Banded External Rotations

10/10 Banded Internal Rotations

10 Alternating Thoracic Bridges

20 Bear Plank Shoulder Taps

5/5 Archer Ring Rows

B: Gymnastic Skills (10:00 AMRAP
Max Accumulated Freestanding Handstand Hold

1 Rep = 1 Sec )

C: Metcon (AMRAP - Rounds and Reps)

"Don't Stop 'Til You Get Enough”

15:00 AMRAP

10/8 Calorie Row

10 DB Bench Press (Rx50/35, S 40/25)

10 Ring Rows

10/7 Calorie Bike

*Rings Set to Arm Distance Off Floor for RX Ring Row