Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Set: @ Warm-Up Load

:30 Jump Rope Practice

12 Renegade Rows

8 Dual Dumbbell Narrow Stance Sumo Deadlift

6 Dual Dumbbell Hang Muscle Snatch

4 Alt Dual Dumbbell Reverse Lunges

Specific Prep

2-3 Sets: Building to Working Loads

3 Devils Press

30ft (9m) Farmers Walking Lunges

30 Double Unders

5 Burpees

"The Continental" (8 Rounds for time)

Every 2:30 x 8 Sets, alt stations (4 @ Each)

Station 1:

5 Devils Press

50ft Dual Dumbbell Farmers Walking Lunges

Station 2:

15 Burpees

50 Double Unders (A:70 singles)

Dumbbells: 2 x (Rx50/35, S 40/25)
Goal: Complete each set in 1:15 - 1:45, allowing for at least :45 rest before the next station

Stimulus: Mixed-modal conditioning with grip, posterior-chain, and cyclical fatigue under repeatable intervals

RPE: 7.5–8.5/10, workout intensity should build throughout

Primary Objective: Maintain consistent completion times across all eight sets

Secondary Objective: Stay composed on Devil’s Press to protect grip and breathing for later rounds

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch