Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row ( 15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench Press (Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Point of No Return"

14:00 minute AMRAP

2000m Row or Ski

Buy-In

-directly into-

10-20-30... Alternating DB Snatch (Rx70/50, S 60/40)

15 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Score: Total Reps after Buy-In

Primary Objective: Complete the round of 30 Alternating Dumbbell Snatch + 15 Burpee Box Jump overs

Secondary Objective: Complete the Row @ 5k Pace

Stimulus: Muscular Endurance + Stamina / Lactate Threshold Intensity