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

A: Pendlay Row (Every 1:30 for 7:30min
5x5 at 80-85% of 1RM)

B: Front Rack Lunge (Every 1:30 for 7:30min
Alt Front rack lunge
5x10
Set 1-2 at 55% or 1RM Pwr Cln
Set 3-4 at 65% of 1RM Pwr Cln
Set 5 at 75% of 1RM Pwr Cln)

C: Weightlifitng complex (Weight)

EMOM 12

2 Strict press+3 Push press

Start at 70% of 1RM strict press

**Build each set**