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 - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets, For Quality:

400m Run

30 Second Dead Hang

8/8 Half Kneeling Kettlebell Bottom Up Strict Presses

8/8 B-Stance Kettlebell RDL's

8/8 Side Plank w/rotation

B: Gymnastic Skills (Rope Climbs and Toe to Bar
Work on efficiency and technique)

C: Metcon (AMRAP - Rounds and Reps)

"Comfortably Numb"

4:00 AMRAP

3/2 Rope Climbs (A: 6/6 Single Arm Ring Rows)

200m Run (A:14/11 Cal Bike)

15 Toe to Bar

-Max Line Facing Burpees in Remaining Time

1:00 Rest between sets

Continue until 100 Reps

Goal: Complete in 4-5 Rounds

Cap: 6 Rounds

Time Domain: 14:00-24:00

Time Cap: 29:00

Primary Objective: Complete each movement in 1:00 minute or less

Secondary Objective: Complete 20+ Burpees each round

D: Accessories (Part A)
Accumulate 10 Eccentric Pull-Ups
*Slow as possible while still moving

Rest as needed between reps

Part B)
4 Sets, For Quality
10/10 Single Arm DB Bent Row
15 DB Hammer Curls )

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

Bench Press (5x5 at 85-87%
Immediately into..
5x10 Bench flat flys)

Metcon (No Measure)

Supersets:

1. 10 sets

10 Close grip bench

10 DB Crush grip bicep curl

2. 5 sets

10 DB Pullovers

10 DB's Floor press

3. 3 sets

"21" Empty BB

DB's Hammer curls

BB Drag bicep curls

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 - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets, For Quality

10 Bootstrap Squats

8 No Dip Muscle Cleans

5/5 Behind the Neck Barbell Punch Throughs

5 Pause Overhead Squats (1sec)

5 Burpee Broad Jumps

B: Overhead Squat (Every 90 seconds, 8 Sets Alternating Stations

Station 1: 3 Overhead Squats
Start @ 75% of your 1RM Overhead Squat and increase loads by feel )

BB: Front Squat (Every 90 seconds, 8 Sets Alternating Stations

Station 2: 5 Front Squats
Start @ 75% of your 1RM Front Squat and increase loads by feel )

C: A) Warm-up (No Measure)

Primer

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Front Squat

3 Hang Power Clean

3 Thruster

Add weight to starting load

5 Tng Power Cleans

5 Thrusters

Add Weight

3 Tng Power Cleans

3 Thrusters

Add Weight

1 Power Clean

1 Thruster

D: Metcon (Time)

“Smoke on the Water”

For Time

21-15-9

Power Clean

Thruster

Load: (Rx 95/65, S 75/55)

Rest 2:00 minute

15-12-9

Power Clean

Thruster

Load: (Rx 115/75, S 95/65)

Time Domain: 13:00-17:00

Time Cap: 20:00

Primary Objective: Complete each set of Thrusters unbroken

Secondary Objective: Achieve best possible time

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

Metcon (No Measure)

4 rds

500m Run

10 DB's Deadlift 50/35

10 DB's Bent over rows

10 DB's Renegade rows

200m Farmers carry

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 - Functional Fitness

A: A) Warm-up (No Measure)

2 Sets, For Quality:

12/9 Calorie Echo Bike

30 Second Butcher Block Stretch

5-7 Rower Pike Ups

15 Banded Goodmornings

10 Cossack Squats

15 Banded Face Pulls , Light Band

B: Gymnastic Skills (Bar Muscle-Up Progressions )

Metcon (Time)

"Rottweiler"

4 Rounds (2/Partner)

21/15 Cal Row or Ski or 15/11 Cal Bike

15 American KB Swings (Rx53/35, S 44/26)

15 Toe to Bar

12 American KB Swings

9 Bar Muscle-Ups

9 American KB Swings

13/10 Cal Row or Ski 9/7 Cal Bike

*Alternate Full Rounds with your partner

Goal: Sub 5:00 minutes / Round

Time Cap: 25:00 minutes

Primary Objective: Complete each round in 5:00 minutes or less

Secondary Objective: Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less

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 - Functional Fitness

A: A) Warm-up (No Measure)

3 Sets, For Quality

200m Run

5 Inchworm Push-Ups

5/5 Side Plank Clam Shells

10 Prone Swimmers

3 Depth Jump to Box Jump

B: Back Squat (Every 3:00 minutes, 4 Sets
3 Back Squats @ 80-85%
+
4 Seated Box Jumps to a High Box )

C: Metcon (Time)

"Chihuahua"

For Time:

75 Wall Balls (Rx 20/14, S 16/12)

1 Mile Run

75 Wall Balls

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

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 - Functional Fitness

A: A) Warm-up (No Measure)

2 Sets, For Quality

90 second Row (45 ez, 30 mod, 15 hard)

10 Barbell Romanian Deadlift

10 Barbell Strict Press

5 Barbell Goodmornings

5 Barbell Squat Jumps

Load: 45/35lb, (20/15kg)

B: Shoulder Press (Part A.
8 minute EMOM
5 Banded Strict Press @ 45% (red bands)
Percentage today is based off of your 1 rep max Strict Press

Rest 4:00 minutes between A and B )

BB: Deadlift (Part B.
8 minute EMOM
3 Banded Deadlift @ 55% (green bands)

Percentage today is based off of your 1 rep max Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Bichon Frisé"

7:00 AMRAP

50/40 Cal Row Buy-in (A: 40/32 Cal)

AMRAP in Remaining Time

7 Deadlifts (Rx 225/155, S 165/125) (A: @ 50% of 1RM)

7 Bar Facing Burpees

Primary Objective: Complete 5+ Rounds

Secondary Objective: Finish the Row in 2:30 or Less

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 - Legends

A: Metcon (No Measure)

A. Warm up 800m Row/Erg/Bike

B. CARS /Balance Extended

C. PVC Pipe Warm-up)

D. WOD For Time (Speed)

30-18-12 Reps for time

Row/Erg Calories

Box Step Overs (16”, 12”, 45# plate)

Air Squats (With Dumbbell or Kettlebell)

Cool down 400m Walk

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

Landmines (No Measure)

3-4 Sets: 10-15 reps for quality

Time cap:45min

1. RDL

2. Front squat

3. Front squat to shoulder press (two hands)

4. SA Reverse lunge (same arm/leg)

5. SL DL (same arm/leg)

6. Squat with rotational shoulder press

7. Half kneeling shoulder press (same arm/lunge)

8. Lateral raises

9. Hip rotations

10. Step over lunge (same arm/leg)

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 - Functional Fitness

A: A) Warm-up (No Measure)

Spend the first part of today's Warm Up going through the following Mobility Exercises:

1:00 Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

5/5 World's Greatest Stretch

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

B: Gymnastic Skills (Kipping Pull-Up
-Beat Swings
-Kipping Pull-Up + Drop
-Kipping Pull-Up + Pause + Kipping Pull-Up
-Elevator Pull-Ups

Butterfly Pull-Up
-Foot Scoop Rotations / Reverse Bicycle
-Controlled Arm Circular Rotations
-Controlled Arm and Fee)

C: Metcon (2 Rounds for time)

"Pittie"

For Time:

60 Pull Ups (A: Banded Strict Pull-Ups)

42 V-Ups

24 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Rest 5:00 minutes

6 Rounds, For Time:

10 Pull Ups

7 V-Ups

4 Dual DB Hang Clean and Jerk

Time Cap: Part A: 12 minutes / Part B: 12 minutes

Score: Time for each piece

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations