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

200m Run

8/8 Standing Banded Psoas March

10 Quadruped Scapular Push-Ups

:15 second Deadhang + :15 second Active Hang

5/5 Archer Ring Row

5/5 Archer Push-Up

B: Metcon (Time)

"House of the Rising Sun"

4 Rounds for Time

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

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

15 Push-Ups (A: Banded Strict Pull-Ups or Elevated Push-Ups)

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

Score is Total Running Time

Time Domain: 4:00-6:00 minutes / set

Time Cap: 7:00/Set

Total Time Domain: 25:00-34:00

Total Time Cap: 34:00

C: Midline (No Measure)

5 Rounds , For Quality

:20/:20 Second Side Plank

10/10 Half Kneeling Paloff Press w/ Rotations

:40 second Forearm Plank