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)

For Quality:

2:00 minute Machine (Easy/Moderate pace)

10 Inchworm Push-Ups

2:00 minute Machine (Easy/Moderate pace)

20 Banded Good Mornings

2:00 minute Machine (Easy/Moderate pace)

30 Alternating Lunges

B: Deadlift (Heavy Deadlift

Every 3:00 minutes, 4 Sets
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%

Percentages are based on your 1rm Deadlift )

C: Metcon (2 Rounds for time)

"Kashmir"

2 Rounds, For Time:

25/20 Cal Row or Ski or 18/14 Cal Bike

30 Alt DB Snatches (Rx50/35, S 40/25)

25/20 Cal Row or Ski or 18/14 Cal Bike

50ft Dual DB Front Rack Walking Lunges

Time Domain: 9:00-13:00

Time Cap: 18 minutes

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose