Announcements

HGXGEAR.com for Apparel

CrossFit Games Ticket Code CFGGYM26

May 16 StrongFirst Workshops 10-12 Mini Workshop + 1-5 Full Workshop

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

A: Shoulder Press (Every 3min
5x6 at 70-72% of 1RM
Seated Military press
B/T sets:
12/12 DB Rear delt raises
***
4 sets
100M DBs/KBs Farmers carry (heavy)
12 BB Shrugs at 65-70% of 1RM
12/12 DB Front delt raises
)

B: Metcon (Checkmark)

5 sets

Pendlay row + Yates row

5 + 5 at 80% of 1RM (Pendlay)

B/T sets

6/6 Gorilla rows (heavy)