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)

10:00 minutes, For Quality

5 Med-Ball Thoracic Extensions

10 Plate Loaded Alternating Cossack Squats

10 Barbell RDLs

5 Hang Muscle Clean and Press, 45/35lb (20/15kg)

1:00 Bike

B: Weightlifitng complex (Weight)

Shoulder to Overhead Strength

10 minute EMOM:

1 Power Clean + 3 Push Press + 2 Push Jerks

*Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press

C: Metcon (4 Rounds for reps)

"Turing"

4 Sets

2:00 AMRAP

15/10 Cal Row or Ski 10/7 Cal Bike

Max Thrusters in Remaining Time:

Set 1: (Rx 95/65, S 75/55),

Set 2: (Rx 115/75, S 95/65),

Set 3: (Rx135/95, S 115/75)

Set 4: (Rx155/105, S 125/85)

Rest 1:00 minute between sets

Primary Objective: Minimums for Reps (Set 1: 10 Reps, set 2: 7 Reps, set 3: 5 Reps, Set 4: 3 Reps)

Secondary Objective: Complete 5+ Reps on Final Bar

RPE: 9/10