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

View Public Whiteboard

Bench Press (3x3 at 90%
Immediately into..
5x10 Bench flat flys)

Metcon (No Measure)

Supersets:

1. 10 sets

10 Close grip bench

10 DB Crush grip bicep curl

2. 5 sets

10 DB Pullovers

10 DB's Floor press

3. 3 sets

"21" Empty BB

DB's Hammer curls

BB Drag bicep curls