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)

200m Run

6 Compression Sit-Ups

:30sec Handstand Hold (Wall Supported)

6/6 Single Arm KB Clean

10/10 Paloff Press

B: Handstand Walk

Skills and progression drills

C: Metcon (3 Rounds for time)

"Now You See Me, Now You Don't"

Every 10:00 for 30:00

400m Run (sub 27/22 Cal Bike)

50m Dual DB Farmers Carry (R+50/35, Rx 40/25) (25m down, 25m back)

100ft Handstand Walk (SUB 5-10 wall walks)

25m Dual DB Front Rack + OH Carry (12.5m down, 12.5m back, switch arms)

200m Run (sub14/11 cal bike)

*R+ = Handstand walk

D: Metcon (No Measure)

Core finisher
"7 Minute Abs"

7:00 AMRAP

:10 Seated Pike-Up Hold

:20/:20 Side Plank

:30sec Hollow Hold

:40sec Forearm Plank