Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
30sec Plate Toe Taps

8/8 Single Arm DB Upright Row

50/50ft Single Arm OH Carry

10 Alternating Lunges

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

Partner WOD
"Goodnight Moon"

4 Rounds for Time

400m Run Together w/Plate or Odd Object (keg, sandbag, axle bar, have fun)

30 Plate Ground to Overhead

50m Plate Overhead Walking Lunges

(R+45/35, Rx25/15 plate) (25m down, 25m back)

*Run together, but split the rest of the work

Time Domain

25:00-30:00

Time Cap: 35:00

*bike sub 27/22 cal