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 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Skill session (No Measure)

8:00 EMOM

min 1: 1/1 Turkish Get-Ups, increasing loads or challenging across

min 2: 2-3 Rope Climbs

C: Metcon (No Measure)

"Na'vi"

24:00 EMOM

min 1: 15/12 cal row or ski or 12/9 Cal Bike

min 2: 50 Double Unders or 75 Single Unders

min 3 + 4: 200m Run Sprint

*Alternating Rounds of Single Unders and Double Unders