Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

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

A: Shoulder Press (Every :90sec for 5 sets
Seated shoulder press
5x8 at 68-70%)

B: Shoulder shrugs (5 x 8 at 70-75% of 1RM (Deadlift)
b/t sets
8 BB weighted high pulls)

C: Metcon (Checkmark)

3 Supersets

10 BB weighted bicep curls

10 DBs Front delt raises

3 Supersets

10 BB weighted reverse curls

10 DBs Rear delt raises

3 Supersets

10 DBs Wall bicep curls

10 DBs Preacher curls