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)

Body Heat and Mobility

200m Run

:30 Alternating Overhead Tricep / Lat Stretch

:30 Bootstrap Squats

:20/:20 Samson Stretch

:30 Childs Pose

:30 Glute Bridges @ 3030 Tempo

:30 Extended Plank Reverse Bridge

General Prep

2-3 Sets: For Quality

9/7 Calorie Bike

8 Goblet Cossack Squats

8 Medball Squats

8 Medball Push Press

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

Then Start 15:00 Clock working up to 5RM

Front Squat (Take 12:00 to Establish
5RM Front Squat)

Modifications:

- For back pain or knee pain let's consider moving to a box squat or split squat variation.

- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary

Level 1 / New Athletes:

Every 3:00 x 4 Sets

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

"Engine Room" (Time)

3 Rounds for Time

20/14 Cal Bike or 28/20 Cal Row or Ski

50ft Dual DB Walking Lunge

400m Run

25 Wall Balls

Dumbbells: 2 × (Rx35/25, S 20/10)

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft
Score = Time

Time Domain: 15-18 minutes

Time Cap: 22 minutes

Stimulus: Aerobic conditioning with leg stamina and repeatable cycle work. Strong lower-body endurance mixed with moderate wall-ball fatigue and consistent machine output.

RPE: 8/10

Primary Objective: Maintain strong but consistent pacing across all three rounds on bike + run.

Secondary Objective: Keep the Wall Balls to 2 or less sets per round.