Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (5x3 at 88-90%
B/T sets: 10 DB Heavy Sumo squats)

B: Yates rows (5x5 at 80%
B/T sets: 10 DB Bench supported SA rows)

C: Metcon (Checkmark)

3 sets

5 Chin-up holds (:10sec)

5 sets

5/5/5/5 Reverse/Hammer/ISO/Regular curls