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

:30 Machine Choice

5/5 World's Greatest Stretch

8/8 Single Arm Kettlebell Swings

:30 Kettlebell Dead-Bugs

10/10 Banded Bird Dogs

B: Deadlift (Take 18:00 minutes to Work up to a 1RM Deadlift )

C: Metcon (AMRAP - Rounds and Reps)

"Sir Isaac"

9:00 minute AMRAP

9 Toe to Bar

6 Deadlifts (Rx 115/75, S 95/65)

3 Snatches

Primary Objective: Best overall result... break accordingly to produce best result

Secondary Objective: Unbroken throughout

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch