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:

12/9 Calorie Echo Bike

30 Second Butcher Block Stretch

5-7 Rower Pike Ups

15 Banded Goodmornings

10 Cossack Squats

15 Banded Face Pulls , Light Band

B: Gymnastic Skills (Bar Muscle-Up Progressions )

Metcon (Time)

"Rottweiler"

4 Rounds (2/Partner)

21/15 Cal Row or Ski or 15/11 Cal Bike

15 American KB Swings (Rx53/35, S 44/26)

15 Toe to Bar

12 American KB Swings

9 Bar Muscle-Ups

9 American KB Swings

13/10 Cal Row or Ski 9/7 Cal Bike

*Alternate Full Rounds with your partner

Goal: Sub 5:00 minutes / Round

Time Cap: 25:00 minutes

Primary Objective: Complete each round in 5:00 minutes or less

Secondary Objective: Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less