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March 18, 2024 - No Comments!

Functional Fitness – Mon, Mar 18

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

March 18, 2024 - No Comments!

Mom’s Strength Conditioning – Mon, Mar 18

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

March 17, 2024 - No Comments!

HGX-FIT – Sun, Mar 17

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

March 17, 2024 - No Comments!

Uniquely Abled Fitness – Sun, Mar 17

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

March 16, 2024 - No Comments!

Functional Fitness – Sat, Mar 16

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

Primary Objective: Split workload with your partner evenly and complete under the time cap.

Secondary Objective: Maintain sets of 10 + Reps at a time for each movement

Stimulus: Aerobic Capacity / Muscular Endurance

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

March 15, 2024 - No Comments!

Functional Fitness – Fri, Mar 15

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

March 14, 2024 - No Comments!

Functional Fitness – Thu, Mar 14

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

30 second machine choice

1 Wall Walk + 10 Shoulder Taps

30 second machine choice

3-4 Handstand Walk to Wal l Reps

10 Dual Dumbbell Deadlifts

B: Gymnastic Skills (Handstand walk drills and progressions)

C: Metcon (No Measure)

"Travel Ban"

Every 5:00 minutes , 40 minutes, Alt Stations (4 Sets, Each)

Station 1:

43/30 cal row or ski or 30/22 Cal Bike

200ft (60m) Farmers Carry (Rx50/35, S 40/25)

Station 2:

600m Run (40cal Bike)

50ft (15m) Handstand Walk (5 wall walks or :30sec HS hold)

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Maintaining Paces across

Stimulus: Aerobic Threshold / Grip / Handstand Skill Development

D: Accessories (3 Sets, For Quality
:30/:30 Side Plank
1:00 Weighted Plank
:30 second Hollow Rocks )

March 14, 2024 - No Comments!

Legends – Thu, Mar 14

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 - Legends

Metcon (No Measure)

Partner training:

10min

Box step ups

250m row or ski erg

****

10min

WB box squats

200m row or ski erg

****

10min

KB sumo deadlift

150m row or ski erg

March 14, 2024 - No Comments!

HGX-FIT – Thu, Mar 14

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 - HGX-FIT

Metcon (No Measure)

4 sets - same weight

10 BB bent over rows

10 Yates rows

10 Pendlay rows

****

4 sets - same weight

10/10 DBs Renegade rows

10/10 Gorilla rows

10/10 SA bent over rows

****

3 sets

15 BB reverse curls

“21”

10 Drag curls

March 13, 2024 - No Comments!

Functional Fitness – Wed, Mar 13

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

30 second Double Under or Double Under Practice

10/10m Lateral Band Walk

10/10m Banded Monster Walk

8 Romanian Deadlifts

4 Tall Muscle Cleans

4 Tall Power Cleans

B: Back Squat (Every 3:00 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%

Percentage is based on your 1-rep max Back Squat

Rest as needed between sets )

C: Metcon (AMRAP - Rounds and Reps)

“LuSyd Dreams”

9:00 minute AMRAP

1-2-3-4... Power Clean (Rx 205/145, S 155/115)

10 Toes to Bar

25 Double Unders (A: 50 singles)

Primary Objective: Achieve 5+ Rounds

Secondary Objective: Maintain all Toe to Bar unbroken

Stimulus: Battery Work / Midline Stamina Conditioning

RPE: 7/10

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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