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

Metcon (No Measure)

A. Warm up 600m Row/Erg/Bike

B. CARS /Balance PVC Pipe Warm-up

Strength: 5x5 Dual Dumbbell Deadlift 2 Second Pause At The Top Then Shoulder shrug

WOD 10 Rounds For Time

5 Pull Ups (Ring Rows)

15 Push Ups

20 Air Squats (Ring Supported Squats)

10 Med Ball Slams

15 Burpees

20 Walking Lunges