Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes to complete

2 Rounds, for Quality

:40 second Row + : 40 second Run or Shuttle Run

:15 second Dead-Hang + :15 Active Hang

10 Alternating Cossack Squats

:10-:15 sec Tuck L-Hang

5/5 Pendulum Lunges

B: Gymnastic Skills (Gymnastics Skill / Strength
10:00 minute EMOM, Alternate each minute:
min 1: 1-2 Skin The Cat
min 2: 2 Weighted Strict Pull-Ups

*Record in notes weighted strict pull-ups*)

C: Metcon (3 Rounds for time)

"Burnt"

Every 9:00 minutes, 3 Sets

400/320m Row or Ski or 24/18 Cal Bike

250m Run

20 Pull-Ups

100ft Dual DB Suitcase Walking Lunges (Rx50/35, S 40/25)

Time Domain: 7:00-8:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Complete the Row + Run in 3:00 or less

Secondary Objective: Complete the Walking Lunges 50ft Unbroken Segments

Stimulus: Muscular Endurance / Aerobic Capacity / Threshold

RPE 7/10

D: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose