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: A) Warm-up (No Measure)

3 Sets, For Quality

200m Run

5 Inchworm Push-Ups

5/5 Side Plank Clam Shells

10 Prone Swimmers

3 Depth Jump to Box Jump

B: Back Squat (Every 3:00 minutes, 4 Sets
3 Back Squats @ 80-85%
+
4 Seated Box Jumps to a High Box )

C: Metcon (Time)

"Chihuahua"

For Time:

75 Wall Balls (Rx 20/14, S 16/12)

1 Mile Run

75 Wall Balls

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes