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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9 minute EMOM, alternating each minute:

Minute 1: Row @ moderate intensity

Minute 2: *Mobility Exercise*

Minute 3: 45 Second Weighted Wall Sit Hold

For Minute 2, please alternate each round between the following Mobility Exercises:

Round 1: 25/25 Second World's Greatest Stretch

Round 2: 25/25 Second Banded Front Stretch

Round 3: 25/25 Second Quadruped Thoracic Rotations

B: Metcon (Time)

"Zax"

For Time:

1500m Row or Ski or Bike 84 cals

10 x Shuttle Run (25/25ft)

30 Burpee Box Jump Overs, 24/20”

30 Dual DB Clean and Jerks, (Rx50/35, S 40/25)

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

10 x Shuttle Run (25/25ft)

1500m Row or Ski or Bike 84 cals

Time Domain: 22:00-30:00

Time Cap: 40minutes

C: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose