Announcements

No 5AM class MLK 1/19

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Deadlift (10-8-6-6-6
70-75-80+-80+-80+ percent of 1RM
***Rest as needed b/t sets)

B: Metcon (Checkmark)

4 sets

10 DB Glute bridges

15 GHD Hamstring/glute ext

***

3 Supersets of each couplet

10 BB Bicep curls (weighted

10 Chin-ups

***

10 DBs Hammer curls

10 BB Drag curls (weighted)