Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Non Open athletes:

Build each movement across 8 sets

8 x 8 Pendlay rows

8 x 8 Yates rows

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4 sets

8 Chest supported rows (use a bench on top of 12" boxes)

***

3 sets

8/8 Renegade rows + twist

15/15 Banded Paloff press
If you are competing in the Open - please see me