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)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Back Squat (Take 10:00 minutes
Build to a Heavy 5 rep Back Squat

then complete:

Every 2:30 minutes, 3 Sets
3 Sets
5 Back Squats @ 80% + 3 Broad Jumps for Max Distance )

C: Metcon (Time)

"Where are the Turtles?"

3 Rounds for Time

30 Wall Balls (Rx 20/14, S 16/12)

20 Push-Ups

10 Box Jumps (Rx30/24, S 24/20″)

Time Domain: 6:00-9:00 minutes

Time Cap: 11:00