Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

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

View Public Whiteboard

A: Deadlift (5x5 at 78-82%
B/T sets: 8/8 Single leg RDL (KB/DB) - heavier than last week)

B: Metcon (Checkmark)

3 sets

10 DB Sumo squats (heavy)

8/8 KB/DB Bulgarian split squats

***

3 sets

8 BB Reverse curls (weighted)

8 BB Bicep curls (weighted)

10 BB Drag curls (weighted)

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

400m Group Run

-

1:00 Row or Bike or Ski

10 Dual Kettlebell Deadlifts, light loads

1:00 Bike or Row or Ski

:30/:30 Side Plank

-

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

-

Build to Working Loads on Farmers Carry, then get into the workout

“No Sleep Till Brooklyn” (Time)

3 Rounds for Time:

500m Row or Ski

100ft Farmers Carry

400m Run

30/22 Cal Bike

100ft Farmers Carry

400m Run

Kettlebells 2 x (Rx70/53, S 53/44) Dumbbells 2 x (Rx70/50, S 60/40)
Time Domain: 30:00-35:00

Time Cap: 40:00

Score = Total Time

Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.

RPE: 7-8/10

Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.

Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

--

2 Sets: For Quality

:15/:15 Active Hang + Passive Hang

8 Bradford Press with Lockout

6 Inchworm Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

Specific Barbell Prep

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

--

Add Loads

--

3 Sets Building to 70%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

-

Then put working loads on the bar and start the clock

Primer Before the Strength EMOM

Touch on GHD Technique and Tackle 4-5 Reps

Build to Working loads on Dumbbell Bench Press and Tackle 4-5 reps

Touch on Strict Pull-Up Variations (Banded, Jumping with Eccentric, Toenail Spot, Ring Rows) and Perform 4-5 of working variation for the Strength EMOM

Split Jerk Complex (5 Rounds for weight)

Every 2:00 x 5 Sets

Pause Split Jerk + Split Jerk

1+2 @ 70%+

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk
- Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

"Intergalactic" (AMRAP - Rounds)

16:00 EMOM

minute 1: 12/9 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

minute 3: 18 GHD Sit-Ups (A: Abmat Sit-Ups)

minute 4: Rest

Loads: Choice
The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 4 Sets of strength EMOM

Score = Successful Rounds Completed

Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.

RPE: 7–8/10

Primary Objective: Complete all prescribed reps across each working minute with unbroken or near-unbroken sets.

Secondary Objective: Maintain consistent tempo and breathing across all rounds to preserve movement integrity.

Scoring = Rounds completed

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Warm-Up Flow (Checkmark)

2 Sets: For Quality

1:00 Cardio Choice

5/5 World's Greatest Stretch

10 Down Dog Calf Gas Pedals

8-10 Reverse Nordic Curls , light range of motion

:20 Wall Sit

Workout #1 (Time)

“Partner Manion”

7 Rounds for Time: w/ a Partner

400m Run

29 Back Squats (135/95 lb)

Only one partner works at a time. split work as needed for the squats. 200m run each. Take the bar from a rack.

In honor of: First Lt. Travis Manion, U.S. Marine Corps.
(Rx135/95, S 115/75)

Goal: Sub 40:00

Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

Alternative Workout #2

"Chad 1000X" (Time)

For time:

1,000 weighted box step-ups

Ruck: RX:45/35lb, S:35/25 Ruck, 20in Box
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.

Time Domain: 50-55 minutes

Time Cap: 55 minutes

Score = Total Time

Stimulus: A long, mental and physical grind focused on endurance, resilience, and dedication. The goal is not speed, but steady movement and mindset—representing persistence, discipline, and respect for those who served.

RPE: 7–9/10 (builds progressively; endurance and mental toughness piece)

Primary Objective: Complete all 1,000 step-ups with deliberate pacing and posture, sustaining a consistent cadence throughout.

Secondary Objective: Minimize total rest time. Have a set plan of attack and tackle it with prescribed rest times during the step-ups.

[Adjusted Chad 1000X: ] (Time)

750 Unweighted

---

500 Box Step-Ups

Unweighted, 16in Box

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

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

A: Incline Bench Press (Weight)

15min to find a new 2RM

Compare to 9/16/2025

***

3 sets

8 BB Incline close grip bench press

12 DB flys

12 Hindu push-ups

20 Plate ceiling crunches

B: Metcon (Checkmark)

3 sets

10 BB Skull crushers

10 Plate tricep ext

10 Close grip push-ups

10 Bench dips

***

2 sets

15 BB Behind the back wrist curls

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

Movement and Mobilization

2:00 Cardio Choice

-

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads

Primer:

Prior to Workout

2 Sets

3 TnG Power Snatch

3 Bar Facing Burpees

Power Snatch (Weightlifting Variable Reps & Sets)

athletes choice, does not need to be tng today

Modifications:

Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.

"Sabatage" (Time)

For Time:

5-7-9

Power Snatch

Bar Facing Burpees

Rest 1:00

9-7-5

Bar Facing Burpees

Power Snatch

Barbell: (Rx 115/75, S 95/65)
Time Domain: 5:00-7:00

Time Cap: 12:00

Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.

RPE: 9/10

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.

Secondary Objective: Hold barbell mechanics steady under high fatigue and minimize time lost between rounds.

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Warm-Up:

2:00 Cardio Choice

-

2 Sets

10 Down Dog Toe Touches

8/8 Quadruped Throacic Rotations

-

2 Sets: For Quality

8 Bradford Press with Lockout

6 Scapular Pull-Ups

6 Ring Rows

10 Cossack Squats w/1-2 sec Pause

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Jumping Pull-Ups

3 Push Press @ 65-70%

3 Jumping Pull-Ups

25ft (7.5m) Dual Kettlebell Front Rack Walking Lunge @ Warm-Up Loads

-

Then Load to Working Weights for the Workout

"Dunkirk" (4 Rounds for weight)

Every 4:00 x 4 Sets

5 Push Press

50ft Dual KB Front Rack Walking Lunge

5 Weighted Strict Pull-Ups

Barbell: 75% of 1RM Push Press

Kettlebells: 2 x (Rx53/35, S 44/26)

Weighted Pull-Ups: Choice
Score = Pull-Up Load (Not including bodyweight)

Goal: Complete all lifts at prescribed weights and build loads to heavy on the Pull-Ups

Stimulus: Upper-lower strength integration with core stability.

RPE: 7/10

Primary Objective: Maintain posture integrity under fatigue.

Secondary Objective: Consistent load management and movement control.

Machine Conditioning (5 Rounds for calories)

5 Sets

:20 Max Calorie Bike

1:40 Rest
*Note: Reset bike after each interval

Stimulus: Anaerobic Power

RPE: 10/10

Primary Objective: Complete Max Total Calories

Secondary Objective: Consistency across all 5 sets

This is one that will hurt. The legs will burn and the body will begin feeling global fatigue by the 3rd set. Be calculated here with output, but still the goal is to really shoot for max output here.

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 jog or wheel

Stretch:

Inchworm

Thread the needle

Plank shoulder taps

Scorpion

Cat Cow

Arm circles

Bench Press

5x3

Building over sets

Partner AMRAP (Checkmark)

Split work w/ partner

40 kb swings

30 db bench press

20 cals machine

10 burpee to target (Dallas kneeling burpee)

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

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

View Public Whiteboard

Metcon (Checkmark)

4 sets (6 reps)

6 Seated BB Military press 82-85% or 5-7#'s heavier than last week

8/8 DB Complex front to side delt raises

8/8 DB Angle delt raises

***

4 sets

10 DB Sumo squats

10/10 DB Bulgarian split squats (angle or straight)

Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

400m Group Run

-

2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Perform at Working Loads, Then get into the workout

"Running with Morrison" (Time)

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: (Rx24/20, S 20/16″)

Wall Balls: (Rx 20/14, S 16/12), 10/9ft

Kettlebell Swings: (Rx53/35, S 44/26)
Score = Time

Goal: 26-30 minutes

Time Cap: 35:00

Stimulus: Team-based grind emphasizing aerobic endurance, leg stamina, and coordination between partners. Repeated running intervals challenge recovery and pacing under volume fatigue.

RPE: 8/10

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today.

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch