HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Sweat for Charity Community Workout
We are overwhelmed with the out-pour of support that the HGX community shared with Paradise fire victims over the past week.We are now augmenting our donation strategy to offer a Sweat for Charity Community Workout today in support of the North Valley Community Foundation which gives 99% of all proceeds for fire victims’ immediate financial needs, including with food and shelter.
Here’s how to help:
(1) Bring a friend to Sweat for Charity on Saturday, December 1 where we will be accepting donations on a sliding scale (suggested range is $5–$25).
(2) Contribute directly to https://www.gofundme.com/sweat-for-charity
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.
Hotshots 19 (only experience CrossFitter)
6 Rounds For Time
30 Air Squats
19 DB Hang Power Cleans (R+50/35, Rx 40/25)
7 Strict Pull-Ups
400 meter Run
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
3 Rounds for time of:
30 Air squats
19 KB Swings
7 Ring Rows
Run 400 meters
Published by: Breanne Feudale in Uncategorized