Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets for quality
:30sec Double Unders

8 Romanian Deadlifts

6 High Hang Muscle Cleans

6 Front Squats

4 Tall Cleans

B: Hang Clean

Every 2:00 for 12:00

3 Hang Squat Clean

starting @ 70% and increase to a max

*Record heaviest 3reps

C: Metcon (4 Rounds for time)

"Float Like a Butterfly, Sting Like a Bee"

Every 4:00 for 16:00

50 Double Unders (sub 35 DU or 50 singles)

10 TnG Deadlifts

50 Double Unders

Load: starting @ 65% and increase each set

*Rx = 50 DU

*Record weight in notes