Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy to Moderate pace)

:20/20 Second Banded Lat Stretch e/side

:20/20 Second Banded Front Rack Stretch e/side

3 Strict Pull-Ups + 10 Kipping Swings

5 Barbell Front Squats + 5 Barbell Strict Presses @ 45/35lb / 20/15kg

AA: Warm-up (No Measure)

Primer

2 Rounds

5 Thrusters @ Weight 1

3-5 Chest To Bar Pull-Ups

Rest 1:00 minute

2 Rounds

3 Thrusters @ Weight 2

2-3 Bar Muscle-Ups

Rest 5:00 minutes before beginning 24.3

B: CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

B1: CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here
INTERMIDATE

B2: CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
SCALED