Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2-3 Sets: For Quality

9/7 Calorie Ski Erg or Row

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

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Workout Primer after Bench Press

8 Scapular Pull-Ups

6 Bar Kip Swings

4 Strict Knee Raises

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Bathroom Break or Drink

Bench Press (Take 12:00 to Establish
5RM Bench Press)

Goal: 90%+ of 1RM Bench

Modifications:

- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:

Every 3:00 x 4 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

"Hanging On" (Time)

For Time

100 Toes-to-Bar
Score = Time

Time Domain: 3-8 minutes

Time Cap: 12 minutes

Stimulus: Gymnastic stamina, grip endurance, midline fatigue management

RPE: 8.5/10

Primary Objective: Maintain manageable, repeatable sets (5–10 reps) without early blow-up

Secondary Objective: Minimize total rest time by having a plan.

Body Building Finisher (Checkmark)

10:00 AMRAP

15 Tall Kneeling Banded Lat Pull Downs

:30/:30 Side Plank

10 Ring Tricep Extensions

10 Ring Bicep Curls