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