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)

3 Sets, For Quality

1:00 minute Row

5 Burpees to Target

15 second Dead-Hang + 15 second Active Hang

1 "Barbell Complex"

"Barbell Complex"

3 High Hang Muscle Clean

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

B: Metcon (Time)

"Baked Brie"

Every 8:00 minutes, 3 Sets, Complete the following:

30/24 Cal Row ski or 22/15 Cal Bike

20 Wall Balls (Rx 20/14, S 16/12) 10/9ft target

10 Burpee Pull-Ups

10 Hang Squat Cleans (Rx135/95, S 115/75)

Score: Slowest Set

Primary Objective: Complete each round in under 6:00 minutes

Secondary Objective: Choose a movement to focus on and tackle that with a specific goal in mind. This can be unbroken Wall Balls, or Unbroken Squat Cleans, or completing the Burpee pull-ups in under 90 seconds, etc.

Stimulus: Intervals / Chipper

RPE: 8/10

C: Recovery (No Measure)

Time permitting:

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose