24Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
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HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
5 sets
15 Red band face pulls
10/10 Red band paloff press
***
15 KB swings
15 KB high pulls
100M KB farmers carry
***
20 Weighted box step ups
100M DB farmers carry
24Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Landmines:
EMOM
8x8 T Rows, build in weight
***
10 reps of the following movements
Front squat
Offset reverse lunge (same side step back)
Squat press single arm (right)
Squat press single arm (left)
Squat press (together)
Rotational clean and press
Split jerk (right)
Split jerk (left)
Hip rotations
24Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats
:15 Ring Support Hold
:15 Bottom of Ring Dip Hold
8 Muscle-Up Row Transitions
Accessories (Checkmark)
3 Sets: For Quality
10-12 Ring Rows*
:15 Ring Support Hold
15-20 Banded Face Pulls
*Feet Elevated if you can maintain good positions for 10-12 reps
Snatch (10:00 EMOM
1 Snatch @ 80%+)
---
% of 1RM Snatch,
*Snatch can be Power or Squat
Goal: Build to 90%+
Stimulus: Speed Strength and Power
RPE: 7/10
*Building to a heavy, but should not be overly taxing today
Key focus areas:
Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.
Modifications:
We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
(Rx135/95, S 115/75)
"Amanda" is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.
Goal: 4–8 minutes
Time Cap 12 minutes
Stimulus : High-skill gymnastics and barbell cycling under fatigue
RPE: 9/10
Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue
Key focus areas:
Stay composed on the rings—misses are costly
Maintain snatch technique under pressure
Control breathing and transitions to avoid redline mistakes
23Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Bodyheat and Mobility: (4-6 min)
2:00 Cardio Choice
-
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch
General Prep: (5-7 min)
3 Sets
20 Plank Shoulder Taps
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Specific Prep (5-7min)
3 High Hang Muscle Cleans
3 Hang Power Cleans
5 Push-Ups
5 Box Jumps
–
2-3 Sets, building to working loads
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps
Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)
% 1RM Deadlift
Stimulus: Absolute Strength
Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.
RPE: 9/10
*We are getting heavy today.
Key focus areas:
Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.
Modifications:
Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.
"The Cave and Beyond" (AMRAP - Rounds and Reps)
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: (Rx135/95, S 115/75)
Box Height: (Rx24/20, S 20/16″)
-
"The Cave and Beyond" is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Key focus areas:
Move steadily through the barbell without redlining early
Manage push-up fatigue early to avoid failure in later rounds
Stay tight and explosive on box jumps, minimizing wasted movement
22Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
Single arm
12 DB swings (shoulder height)
12 DB hang power cleans
12 DB shoulder to overhead
12 DB hammer curls
100M DB overhead carry
22Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
General Prep: (6-8 min)
400m Run
—
20 Line Hops (Forward and Back)
20 Line Hops (Lateral)
:30 Down Dog Calf Gas Pedals
20 Glute Bridges
:20/:20 Single Leg Glute Bridge Hold
Specific Prep / Primer (4-5 minutes)
Spend 2 minutes on Rowing Technique
–
Adjust Bike Heights and Hit 45-60 seconds @ moderate pace
–
1 Mini Round
250m Row
200m Run
10/8 Cal Bike @ Hard Pace
"The Philosophers Journey" (4 Rounds for calories)
For Max Calories
4 Sets:
5:00 AMRAP
24/18 Cal Row or Ski or 17/13 Cal Bike
400m Run
- Max Calories
- Rest 2:30 b/t sets -
Optional Accessories (Checkmark)
3 Sets:
1:00 Weighted Plank
:30/:30 Side Plank
:15/:15 Copenhagen Plank