Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

8 Tall Muscle Cleans

10 Bradford Press w/lockout

B: Front Squat (Take 15:00 minutes to Establish
3RM Front Squat )

C: Metcon (Time)

"Freddy Krueger"

For Time:

800m Run (A: 54/44 Cal Bike)

40 Alt DB Snatch (Rx50/35, S 40/25)

20 Thrusters (Rx 95/65, S 75/55)

-Goal Time Domain: 7:00-11:00

-Time Cap: 12:00 minutes

-Primary Objective: Complete the workout in under 10:00 minutes

-Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters

-Stimulus: Glycolytic / Sprint Chipper