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 - Legends

A: Metcon (No Measure)

A- Extended Walk 1,600m (2X around buildings)

B. CARs-Focus Neck, scapular, shoulder, hips ankles

C. Med Ball Warm-Up

WOD For Time

800m Row /Erg

20 Wall Balls

20 Plate Hops (single leg if possible)

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

800m Row/Erg