Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike

10 Deep Lunge Mountain Cliimbers

6/6 Single Arm KB Arnolds Press

50/50ft Single Arm KB Overhead Carry

Specific Barbell Prep

3 Sets

3 Jerk Drives

3 Push Press

3 Push Jerk w/1sec Pause in Catch

B: Strength

Push Press + Push Jerk

Every 3:00 for 15:00

3+5

Starting @ 75% of 1RM Push Press

*Record heaviest set

C: Metcon (Time)

"Handcuffed Lightning"

For Time

21-15-9

Strict Handstand Push-Up

Line Facing Burpees

Cal Row Ski or Bike or 200m Run

*Female Cals = 15-10-6

**Rx = Strict HSPU

Time Domain: 7:00-10:00

Time Cap: 15:00