Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

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HomeGrown AthletX - HGX-FIT

A: Pendlay Row (8min to build to a heavy 5)

B: Yates rows (8min to build to a heavy 5)

C: Bent Over Row (8min to build to a heavy 5)

D: Metcon (No Measure)

3 sets: 5min

8/8 DB Gorilla rows (50/35)

8 BB weighted bicep curls

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3 sets: 5min

8/8 DB Renegade rows

8 BB weighted reverse curls

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3 sets: 5min

12 Banded tall kneeling lat pulls

10 BB weighted drag curls

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3 sets: 5min

12 Banded seated rows

10/10 Seated single arm preacher curls