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

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Cal Row, increasing pace each set

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:15sec Passive Hang + :15sec Active Hang

10 Alt V-Ups

6 Inchworm Push-Ups

B: Bar Muscle-ups (Skill work)

Bar muscle-up progressions

C: Metcon (Time)

"Hard to Be Humble"

For Time

20 Burpee Bar Muscle-Ups (sub burpee C2B or chin2bar pull ups)

60 Wall Balls (R+20/14, Rx 16/12)

40 Toe to Bar

60/45 Cal Row ski or 42/32 cal Bike

20 Dual DB Devils Press (R+50/35, Rx 40/25)

*R+ = Bar MU

Time Domain: 13:00-18:00

Time Cap: 20:00

D: Metcon (No Measure)

Bodybuilding finisher
5 Sets, For Quality

3-5 Weighted Strict Pull-Ups

6-8 Banded Strict Chest to Bar Pull-Ups

8-10 Zottman Curls