Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Every :90sec for 12min
Strict press: 8-8-6-6-4-4-2-2
Build to a heavy 2x2)

B: Metcon (No Measure)

3 sets : Time cap 12min

Single arm delt complex: 8 -10 reps for each movement

Angle delt raises/Front delt raises/Arnold press

C: Metcon (No Measure)

Grip strength EMOM 16

Min 1: BB static hold (205/175)

Min 2: 100' Farmers carry (70/50)

Min 3: Dead hang high bar

Min 4: REST