Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Push Press (Every 3:00 for 12:00 
5 Push Press @ 80% 
10 Bent Over Barbell Rows @ light/moderate load 
*Record heaviest PP)

C: Metcon (AMRAP - Rounds and Reps)

"Sully"

14:00 AMRAP

14 Toe to Bar (A: Strict Knee Raises)

14 Single DB Box Step Up (Rx50/35, S 40/25) (Rx24/20, S 20/16″)

14 SA DB Hang Clean and Jerk (7/7)

Goal: ~5-6 rounds

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations