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: Bench Press (15min to find your new 1RM or at least 95%+)

B: Metcon (Checkmark)

4 sets

10 BB close grip bench press (50-55% from today's heavy single)

10 Diamond push-ups

4 sets

8 DB pullovers (heavy)

8 DB tricep ext

4 sets

10 DBs flat bench flys

10 DBs skull crushers

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4x25 Vups