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

Metcon (No Measure)

4 Rounds

10 Weighted BB strict shoulder 2 ovhd (from the ground)

10 Weighted BB bent over rows

15 Plate front delt raises (35/25#)

10 Weighted Pendlay rows

10 DB renegade rows (R+L = 1 rep) 50/35#

Rest :90sec b/t rounds

Midline: Weighted sit-ups/GHD

4 sets of 30 reps