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. Warm up 800m Row/Erg/Bike

B. CARS /Balance Extended

C. PVC Pipe Warm-up)

D. WOD For Time (Speed)

30-18-12 Reps for time

Row/Erg Calories

Box Step Overs (16”, 12”, 45# plate)

Air Squats (With Dumbbell or Kettlebell)

Cool down 400m Walk