Announcements

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

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

10 Down Dog Toe Taps

5/5 Single Arm Ring Rows w/ Pause at Chest

10 Ring V-Outs

30 second Thoracic Extension Against the Wall

15 second Wall Supported Handstand Hold with Weight Shifts

B: Gymnastic Skills (Handstand walk and rope climbs)

C: Metcon (Time)

"The Overlook"

10 Rounds for Time

1 Rope Climb 15ft

5m (15ft) Handstand Walk (A: 2 wall walks)

7/5 Strict Pull-Ups

15m (25/25ft) DB Mix Front Rack + Overhead Carry (Rx50/35, S 40/25)

Rest 1:00 minute after every 2 Rounds

Time Domain: 19:00-24:00 (Including rest time)

Time Cap: 27 minutes

Primary Objective: Complete each set of 2 rounds in under 4:00 minutes

Secondary Objective: Maintain unbroken reps across all movements

Stimulus: Gymnastics Skill / Stamina

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d