Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (No Measure)

Breathing - hands and knees (10 breaths/60sec)

Warm-Up:

Side body stretch

Inchworms

Cat/cow

Leg kicks

Heel slides

Band pull aparts

Good mornings

Deadlift/Hinge Mechanics: unweighted, band, KB

Press Mechanics: half-kneeling

3 Rounds:

8 KB/Band Deadlifts

8 Half kneeling DB press each side

8 min:

1min Glute Bridge

30sec/side Pallof Press

30sec/side Split Squat

30sec/side Single KB carry

Cool down + downtrain breathing

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15min

100M farmers carry (high/low)

10 ring rows

10/10 DB bent over rows

****

15min

100M brisk walk

10 DB/plate hammer curls

10 DB/plate zottman curls

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

Metcon (6 Rounds for calories)

"Front For Show, Back for Go"

6 Sets

3:00 minute AMRAP

*Strict Pull-Ups

50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)

-Max Calorie Machine (Alt Machines if possible)

Rest 1:30 between sets

Strict Pull-Ups

Round 1: 18/12

Round 2: 15/10

Round 3: 12/8

Round 4: 9/6

Round 5: 6/4

Round 6: 3/2

Adjusted Option:

Strict Pull-Ups

Round 1: 15/11

Round 2: 13/10

Round 3: 11/8

Round 4: 9/6

Round 5: 7/5

Round 6: 5/3

Machine Scales: Choose any today

Primary Objective: Complete all work and get to the Machine before the time expires on each and every round.

Secondary Objective: As expected, the machine cals should increase on every round in proportion with the decrease in prescribed strict pull-ups.

Stimulus: Strict Pulling Strength / Unilateral Leg Strength / Aerobic Capacity

Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Unilateral:

4 sets

12/12 Floor press

12/12 Standing flys

12/12 Offset push-ups

***

4 sets

8/8 DB bicep curl

8/8 Hammer curl

8/8 Reverse curl

8/8 Zottman curl

***

3 Sets:

15/15 Fulcrum DL

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6:00 minutes, For Quality

8 PVC Pipe Passovers

8/8 PVC Around the Worlds

8 PVC Pipe Snatch Balance

8 Hollow Rocks

8 Arch Rocks

8 Alternating V-Ups

Into

“Barbell Primer”

3 Sets, Starting @ 45/35lb, 20/15kg

High Hang Snatch Pull + High Hang Power Snatch

Hang Snatch Pull + Hang Power Snatch

Hang Squat Snatch + Overhead Squat

Snatch + Hang Snatch + 2 Overhead Squats

B: Weight lifting (Weight)

Snatch Complex

Every 2:00 minutes, 6 sets, complete the following:

1 Sq Snatch + 1 Hang Sq Snatch + 2 Overhead Squats

Start @ 70% of 1RM hang Sq Snatch and increase to a "Heavy" for the Day

C: Metcon (6 Rounds for time)

"Cycle Bar"

Every 2:15 minutes, 6 Sets

6 Power Snatch

8 Toe to Bar

10 Thrusters

Load: (Rx 95/65, S 75/55)

Primary Objective: Compete each set in under 1:45 minutes

Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within 10 seconds of each other.

Stimulus: Barbell Cycling / Anaerobic

RPE: 8/10

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (No Measure)

Breathing basics

- supinated on back (10 breaths/60sec)

- side-lying (5 breaths/30sec each side)

Warm-Up:

10 min glute + core activation (~2-3 sets):

8-10 Glute bridges

8-10 Cat Cow

30 sec Banded lateral side step

10-12 Bird dogs

Squat Mechanics: kneeling squat, air squat, back squat

3 Rounds:

8 Back squat / air squat / kneeling squat

10 Bent over DB row each side

10 min:

1min on bike

6-8 Step downs from box (each side)

15-30 sec side plank each side

Cool down + downtrain breathing

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2-3 x

1 min bike

30 seconds rest

Push-ups

1. Knee plank

2. Hold knee plank/rest

3. Floor to knee plank

4. Practice!

Push it, pull it! (No Measure)

EMOM 12 minutes

Minute 1: Push-ups

Minute 2: Bike

Minute 3. Ring rows

Minute 4: Jog

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Buy-in: 50 Leg raises over the DB's

12 rounds

1 Devil press

3 Shoulder to overhead

5 Front squats

100M run

Cash-out 50 Leg raises over the DB's

Please do not drop DB's

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

200m Run

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

10 KB Sumo Deadlifts

B: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24'' / 20"

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Time Domain: 35:00-40:00 minutes

Time Cap: 45:00 minutes

RPE: 8/10 (would be 9-10 / 10 if done solo)

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy to Moderate pace)

:20/20 Second Banded Lat Stretch e/side

:20/20 Second Banded Front Rack Stretch e/side

3 Strict Pull-Ups + 10 Kipping Swings

5 Barbell Front Squats + 5 Barbell Strict Presses @ 45/35lb / 20/15kg

AA: Warm-up (No Measure)

Primer

2 Rounds

5 Thrusters @ Weight 1

3-5 Chest To Bar Pull-Ups

Rest 1:00 minute

2 Rounds

3 Thrusters @ Weight 2

2-3 Bar Muscle-Ups

Rest 5:00 minutes before beginning 24.3

B: CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

B1: CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here
INTERMIDATE

B2: CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
SCALED