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)

Metcon (Checkmark)

10 sets: :90sec break after you finish each set

Set 1: 6 Pendlay rows (80%)

Set 2: 6 Deadlift at 85% of 1RM

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3 sets

10 BB good mornings (weighted - more than last week)

15 GHD hamstring developers - weighted

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3 sets

8 BB Bicep curls (weighted)

8 SA DB seated hammer curls

8 BB Drag curls (weighted)