Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets
1:00 Row, R1: Easy, R2: Hard

200m Run, R1: Easy, R2: Hard

20 Bear Plank Shoulder Taps

6/6 Single Arm Ring Rows

:10sec Supine Grip Chin over Bar Hold

B: Metcon (No Measure)

Body building
Every 3:00 for 9:00

6-4-2 KB/DB Renegade Row + Gorilla Row

12 Dual DB Bicep Curls

C: Metcon (10 Rounds for distance)

"Benny the Jet"

10 Sets

1:30 AMRAP

4 Shuttle Runs (12.5m/12.5m)

-Max Distance Row Ski or Bike

1:30 Rest

D: Metcon (No Measure)

Accessories - Optional
Core Focused Accessories

5 Sets, For Quality

20 Alt V-Ups

12 Plank w/Alt Leg Lift + Arm Lift