Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (Time cap: 12min
5x3 at 90% of 1RM
***B/T sets 8 Dual DB Gorilla rows***
50+/35+#)

B: Yates rows (Time cap: 12min
5 x 3 at 90% of 1RM
***B/T sets 5 Chin-ups (weighted)***)

C: Metcon (Checkmark)

4 sets

10 BB Reverse grip bent over rows

5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls

15/15 DB Preacher curls