March 22, 2016 - No Comments!



Coach Ian is moving on. Ian has been with us for over 3 years. He has taken a position to train at Google. It is a great opportunity for him and we are sad to see him go, yet we are very excited about his professional growth. This is his last week with us, Please wish him luck in his new job.

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

5 Rounds

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 1min

*Record heaviest wt

B: Metcon (Time)

In teams of 2, alternate sets to complete 3 Rounds each person of:

10 Power Cleans (R+185/135, Rx155/115)

400m Run

*Partner A performs 10 Power Cleans and partner B Runs a 400m. When both partners are done switch roles. Both partner A and B will complete 3 rounds each.

Published by: Staff in Uncategorized

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