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

5 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

10 Alternating Deep Lunge Mountain Climbers

8/8 Pistol Box Step-Downs

10 second Ring Support Hold

B: Back Squat (Take 12:00 minutes to hit a 3RM Back Squat

Then Complete Drop Sets in Next 8 minutes

1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets )

C: Metcon (Time)

"Curie"

For Time

15 Strict Handstand Push-Ups (A: DB Strict Press)

20 DB or KB Goblet Alt Step-Ups (Rx24/20, S 20/16″)

10 Strict Handstand Push-Ups

20 DB or KB Goblet Alt Step-Ups

15 Ring Dips (A: Banded or on Box)

20 DB or KB Goblet Squats

10 Ring Dips

20 DB or KB Goblet Squats

Load: single DB or KB (Rx50/35, S 40/25) or (Rx53/35, S 44/26)

Time Domain: 7:00-11:00 minutes

Time Cap: 12:00 minutes

RPE: 7/10