November 5, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

FITNESS FOR FREE THIS SATURDAY AT 10:00am. Bring your friends. No experience needed.

Thanksgiving Thursday the 26th we will be closed.
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (3 Rounds for weight)

3 Rounds

BB Front-Racked Alt. Lunges x 10 reps each leg

Rest 60sec

DB/KB Turkish Get-Ups x 2-3 reps each arm

Rest 60sec

Side Planks x 30-45sec each side

Rest 60sec

*Go as heavy as possible

*Record Lunge and TGU wt each round

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

3 DB Weighted Burpees (R+55/35, Rx 45/25)

10 Renegade Row (Alt. DB Rows from the Plank) (5 each arm)

7 DB Thrusters

Rest 2min and then repeat.

Published by: Staff in Uncategorized

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

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