Announcements

Feb 28 StrongFirst Workshop

Feb 27 -Mar 13 CrossFit Open Starts

No 5AM class Presidents Day 2/16

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

A: Incline Bench Press (Weight)

Every 2min for 5 sets

8 reps at 78%

Immediately after..

4 sets

8 DBs Incline close grip press + 12 DBs standing flys

10 Hindu push-ups

B: Metcon (Checkmark)

2 sets

8/8 DB Tricep ext (behind the neck)

12/12 DB Standing rear delts

2 sets

10 Ring dips

12 DBs Front delt raises

2 sets

10 DBs Skull crushers

12/12 DB Angle lateral delt raises (from the rig post)