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)

2 Sets, For Quality

:30 sec Row

:15 Wall supported handstand hold

10 Down Dog Alternating Toe Taps

:20 sec Extended Reverse Plank Bridge

into..

Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*record times: Fastest we have seen is 4:01

B: Metcon (3 Rounds for reps)

Partner Conditioning

"The Devil You Know"

4 Sets, For Max Reps

5:00 minute AMRAP

12 Strict handstand push-ups

12 Synchro alt DB snatch (Rx50/35, S 40/25)

24/18 Push-ups

24/18 Cal row or ski 17/13 cal bike

-Max Synchro alt SA devils press

2:00 minute rest between sets

Goal: Achieve 1:30+ minutes on the synchro alternating devils press, which should amount to around 12-15 Reps

All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.

Primary Objective: Complete all work as prescribed with your partner in under 3:30 minutes before hitting the max effort devils press to finish.

Secondary Objective: Complete all work in even proportions.

Stimulus: Upper Body Muscular Stamina

RPE: 7/10