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: Bench Press (5 x 8 at 75% (from last week 3M)
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2 Drop sets (4 weight changes)
10/10/10/Max effort)

B: Metcon (No Measure)

4 sets

8 DBs Close grip press

8 Plate tricep ext (55/35)

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4 sets

8 DBs Floor press

8 DBs Skull crushers

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2 to 3 sets

20/20 BB Reverse curl/Strict shoulder press

12 BB Drag curls