Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 EMOM, Alternating Minutes

min 1: 40 second Air Bike

min 2: 8 Inchworm Push-Ups

min 3: 10 Dual DB Hang Clean and Press

min 4: 10 Dual DB Front Squats

min 5: 12 Jumping Lunges

B: Push Press (Every 2:30, 4 Sets
Set 1: 7 Reps @ 75%
Set 2: 7 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
*Record set 3 and 4 at 80%)

C: Metcon (AMRAP - Rounds and Reps)

"Fresh Out of the Oven"

8:00 AMRAP

10-8-6-4-2

Devils Press (Rx50/35, S 40/25)

13/10 Cal Row, 12/9 Cal Ski or 10/7 Cal Bike

Stimulus: Anaerobic / Muscular Stamina

RPE: 8/10

The focus today is on a high power output with the goal of getting through the round of 2 and trying to make it make to the round of 10s

Primary Objective: Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike

Secondary Objective: Complete each bike in under 45