Workout of the day

Happy 4th of July. Today we will have our regular class at 9:00am and open gym at 10:00-11:00am. Also at 10:00am is our free beginner class.
Today's the day for #redwhiteandblue! #🇺🇸 #Nano5 #4thofjuly #july4th #july4 #independenceday #crossfit #crossfitshoes #reebok #reebokcrossfit #happyfourth #workout #HomeGrownCrossfit #wod #hgx #sancarlos #HGXFIT

HomeGrown CrossFit - Level 1 Group Class

A: Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
ALL HANDSTAND PUSH UP HAVE TO BE STRICT (SUB 3 DB Strict Press )

DL Rx 225/155, scaled 165/125

DU (SUB 48 singles + 12 attempts)

*PROTECT YOUR HANDS*

Happy 4th of July weekend. Normal schedule tomorrow as well as Saturday.

HomeGrown CrossFit - Level 1 Group Class

Tomorrow at 10:00-11:00am tell your friends to try out our FREE intro class.

A: Bench Press (Find 1Rep Max Bench Press)

20 Min to establish

ALWAYS HAVE A SPOTTER!!!!

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min

500m Row/Run

15 Bench Press (R+ 95/65, Rx 75/55)

HomeGrown CrossFit - Level 1 Group Class

This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.

A: Renegade Row (5x5)

Dumbell Alt Renegade Rows

5x5 (ea arm alt.)

Increase # ea set.

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

We will have a normal schedule all week in celebration of the 4th of July.

HomeGrown CrossFit - Level 1 Group Class

This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.

A: Back Squat (Find 1 Rep Max Back Sq)

20 Min to establish

B: Metcon (Time)

21-15-9

S2OH (R+135/95, Rx115/75)

Bar Facing Burpees
R+ & Rx means you jump with both feet over the bar (NO STEPPING)

HomeGrown CrossFit - Level 1 Group Class

This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.

A: Metcon (Time)

100 Ab Mat Sit-ups for time

(R+ GHD sit-ups)

B: Metcon (Time)

5 Rounds

20 Ring Rows

250m Run

*R+ on ring rows have body parallel to ground

*No kipping Ring Rows

HomeGrown CrossFit - Level 1 Group Class

This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.

A: Deadlift (Find 1 Rep Max DL )

20 Min to establish

NO ROUNDING

B: Metcon (Time)

4 Rounds

15 Pull-ups

10 Ring Dips

*Rx no bands on anything

*Scaled use bands