December 1, 2015 - No Comments!


HomeGrown CrossFit - Level 1 Group Class

THE ANNUAL HGX HOLIDAY PARTY is Fri Dec 11th at 7:30PM. This year the theme will be HOLIDAY FLARE- Come in your most festive outfit. This will be a potluck style party. Members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Hope to see you all there.

Dec 23rd Wed- One class at 9AM, Open Gym 10-11AM
Dec 24th Thur Christmas Eve- GYM CLOSED
Dec 25th Fri Christmas Day- GYM CLOSED
Dec 31st Thur New Year's Eve-GYM CLOSED
Jan 1st Fri New Year's Day- GYM CLOSED

A: Back Squat

Take 20min to build to a 3-RM Back Squat

Note best successful 3-RM.

B: Metcon (AMRAP - Reps)

For max reps:

90sec of Strict Pull-Ups

Rest 90sec

90sec of Strict Handstand Push-Ups

Rest 90sec

60sec of Strict Pull-Ups

Rest 60sec

60sec of Strict Handstand Push-Ups

Rest 60sec

30sec of Strict Pull-Ups

Rest 30sec

30sec of Strict Handstand Push-Ups

C: Metcon (AMRAP - Reps)

Against an 8-minute running clock, for max reps:

1000m Row/Run

Wall Ball (R+20/14, Rx 16/12)

Published by: Staff in Uncategorized

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