Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

-

2 Sets:

10 Cossack Squats

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Alternating Plank Shoulder Taps

Specific Prep

2 Sets: Empty, Then Light Loads

3 Clean Lift Off

3 Power Clean

3 Push Press

3 Front Squat

3 Thruster

Barbell Primer

Power Clean + 2 Thrusters

Rest 10 sec

Squat Clean Thruster + Thruster

Building to starting loads

Thruster (Weightlifting Variable Reps & Sets)

Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.

Modifications:

Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across

Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.

Primer (Checkmark)

3 Sets:

10 Bench Press (Empty Bar)

8 Bench Press @ 40%

6 Bench Press @ 50%

10 Renegade Rows, building over 3 sets to working loads

Rest as needed between sets.

Use this to confirm Bench Press load and Renegade Row dumbbell selection before "Push It" begins.

"Push It" (5 Rounds for weight)

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60% of 1RM Bench Press

Renegade Row: 2 x (Rx50/35, S 40/25)
Score = Bench Load (add time per set in notes)

Goals: Under 2:00 per set, Unbroken Reps

Stimulus: Hypertrophy / Upper Body Push and Pull

RPE: 6/10

Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.

Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

10 Alternating Arm Swings

10 Torso Rotations

10 Bootstrap Squats

10 Up Dog to Down Dog

5/5 Worlds Greatest Stretch

:30/:30 Active Pigeon Pose

-

Partner Rowing Golf

Row to 1000m in pairs switching partners every 100m. The goal of the game is to stop rowing between 75-85m to the 100m mark for each 100m - 200m - 300m and so on. If you are either over or under meters at each round 100m mark, both partners must complete that amount of burpees before switching to complete the next 100m.

Primer (Checkmark)

2 Rounds at Working Pace:

12/9 Calorie Row

6 Burpees to Plate

12 Lateral Plate Hops

18m Overhead Plate Carry

Each partner completes in a waterfall fashion. Use this to confirm plate load, carry distance, and row pacing feel before "Radar Love" begins.

"Radar Love" (AMRAP - Reps)

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row or Ski or Bike

Station 2:

10 Burpees to Plate (Facing)

20 Lateral Plate Hops

30m Plate Overhead Carry

Athletes switch when the athlete on Station 2 completes the prescribed work.

Plate Load: (Rx45/35, Rx25/15 plate)
The rower is a continuous tally of calories. 1 Calorie = 1 Rep.

Primary Objective: Complete each round of Burpees, Lateral Plate Hops, and Overhead Carry on Station 2 in under 2:00, protecting the rower's opportunity to accumulate calories on every rotation.

Secondary Objective: Sustain 25/20 Calories per row rotation throughout the full 24 minutes, establishing pace immediately off the switch rather than easing into each interval.

Accessory Finisher (Checkmark)

For Quality:

4 Sets:

10 V-Ups

10 Hollow Rocks

:20/:20 Single Arm Weighted Plank

:20/:20 Side Star Plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:30 Puppy Dog Pose

20 Alternating Down Dog Toe Touches

Specific Warm-Up

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

12 Russian Kettlebell Swings

6/6 Kettlebell Windmills

6 Hang Snatch High Pulls

6 Hang Power Snatch

Specific Barbell Prep

3 Sets: Building Loads

1 Snatch Lift Off + 1 Slow Pull Power Snatch + 1 Power Snatch

then..

Build to starting loads on the barbell

Power Snatch (Weightlifting Variable Reps & Sets)

Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.

Modifications:

Level 1: Every 3:00 x 4 Sets: 5 Hang Power Snatch at moderate loads, 7 RPE

Hotel Gym / Travel: Every 3:00 x 4 Sets: 5/5 Single Arm Dumbbell Power Snatch or 1.1.1.1.1 Dumbbell Power Snatch at challenging load

Primer (Checkmark)

1 Round:

200m Run at goal pace

7 American Kettlebell Swings at working load

4-6 Pull-Ups

Use this to confirm kettlebell load and pull-up modification before "Helen" begins.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Rx53/35, S 44/26)

Score = Time

Goals: 7:00-11:00

Time Cap = 15:00

Primary Objective: Unbroken Kettlebell Swings and a run pace at close to 1-Mile Race Pace.

Secondary Objective: Hold big sets on the pull-ups across all three rounds, targeting sets of either 7-5, 6-6, or 8-4.

Accessories (Checkmark)

For Quality:

3 Sets:

10 Ring V-Outs

10 Ring Bicep Curls

10 GHD Hip Extensions

:30 Sorenson Hold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

-

:15/:15 Passive Hang + Active Hang

:10 Hollow Hold

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

-

10 Bar Kip Swings

:10 Hollow Rocks

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

Specific Prep

6 Pause Front Squats (Empty Barbell From the Rack)

10 Dual Kettlebell Gorilla Rows @ warm-up loads

4 Pause Front Squats @ 40% of 1RM Front Squat

8 Dual Kettlebell Gorilla Rows @ working loads

Build to Starting Load on Paused Front Squat

Strength: Pause Front Squat + Kettlebell Gorilla Row (5 Rounds for weight)

15:00 EMOM:

Minute 1: 6 Pause Front Squats (21x1 Tempo)

Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows

Minute 3: Rest

Loading:

Front Squat at 60-65% of 1RM Front Squat

Dual KB Gorilla Row: 2 x (Rx53/35, S 44/26)
Score = Front Squat Loading

Modifications:

Level 1: Minute 1: 6 Goblet Squat Pauses with Kettlebell or Dumbbell at light to moderate load, focusing on upright torso and full depth. Minute 2: 12 Kettlebell or Dumbbell Gorilla Rows

Hotel Gym / Travel: Minute 1: 6 Pause Dumbbell Goblet Squats (21x1 Tempo). Minute 2: 16 Dual Dumbbell Alternating Gorilla Rows

Primer (Checkmark)

1 Partial Wall Walk + 1 Wall Walk

6-8 Toes to Bar (Elevator Progression), building to modification for the day

25 Double Unders / :20 DU practice / 40 Single Unders

Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before "Shimmer" begins.

"Shimmer" (Time)

For Time

5 Rounds:

1-2-3-4-5 Wall Walks

10 Toes to Bar

50 Double Unders (A: 75 singles)

Wall Walk: 10-in from the wall
Specific Note about workout structure:

Round 1: 1 Wall Walk + 10 Toes to Bar + 50 Double Unders

Round 2: 2 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 3: 3 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 4: 4 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 5: 5 Wall Walks + 10 Toes to Bar + 50 Double Unders

Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.

Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.

PRVN Reset (Checkmark)

For Quality:

3 Sets

Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)

:30 Shoulder Extension Stretch

1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:

- Supine Supinated Reach: Palms up, ribs down, weight assists range, Long exhales

- Shoulder Extension Stretch: Pain-free range only, control eccentrics, use stretch if needed

- Pigeon Pose: Square hips as tolerated, Stay tall before folding, Calm nasal breathing

Accessories (Checkmark)

For Quality:

4 Sets:

1:00 Elevated Plank w/ Weight Belt , Moderate

50/50ft Single Arm KB/DB Overhead Carry, Moderate

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:30 Row

:20/:20 Active Scorpion Stretch

:20/:20 Active Pigeon Pose

5/5 Adductor Hip Rock

:20/:20 Single Leg Glute Bridge Hold

Specific Prep

2 Rounds

150m Row

5/5 Single Arm Kettlebell Strict Press

5/5 Single Arm Kettlebell Reverse Lunge (Contralateral)

Barbell Prep

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

- Add Loads -

3 Strict Press + 5 Push Press

- Add Loads -

2 Strict Press + 4 Push Press

-

Put Working Loads on Bar

Strength: Overhead Press Complex (6 Rounds for weight)

Every 2:00 x 6 Sets:

2 Strict Press + 4 Push Press

All sets at 80% of 1RM Strict Press
Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.

Modifications:

Level 1: Every 2:00 x 6 Sets: 5 Strict Press, Focus on quality mechanics and bar path.

Hotel Gym / Travel: Every 2:00 x 6 Sets: 2/2 Single Arm Dumbbell Strict Press + 4/4 Single Arm Dumbbell Push Press at challenging load

Primer (Checkmark)

1 Round at workout pace:

200m Row

15/15ft Suitcase Lunge

3/3 Single Arm Kettlebell Push Press

Use this to confirm kettlebell load and front rack position on the push press before "No Rain" begins.

"No Rain" (AMRAP - Rounds and Reps)

For Reps

15:00 AMRAP

300m Row

25/25ft Suitcase KB/DBWalking Lunge

5/5 Single Arm KB/DB Push Press

Kettlebell: (Rx53/35, S 44/26)

DB: (Rx50/35, S 40/25)
Score = Rounds + Reps

Goals: 5-7 Rounds

Primary Objective: Maintain a consistent, controlled pace across all 15 minutes with smooth transitions between movements, targeting even round times from the first round to the last.

Secondary Objective: Prioritize front rack position and full lockout on the single arm kettlebell push press every rep, treating the pressing reps as a skill reinforcement of the overhead work done in the strength piece.

Accessories (Checkmark)

For Quality:

3 Sets:

:30 Nose to Wall Handstand Hold

10/10 Top Down Single Arm Dumbbell Bench

15-20 Banded Face Pulls

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

-

10 Bend and Bows

:10/:10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

:20 Alternating Overhead Tricep / Lat Stretch

-

2 Sets:

8 Tall Muscle Cleans

:15 Behind The Neck Elbow Punch Throughs

8 Good Mornings

8 Quarter Squat Jumps

:10 Hollow Hold

10 Alternating V-Ups

Specific Barbell Prep

Add Loads, Barbell Off the Floor

3 Clean Lift Off

2 x

Slow Pull Pull Power Clean

Paused Low Hang Power Clean

- Add Loads -

2x

Power Clean

Low Hang Power Clean

-

Put Working Loads on the Bar

Weightlifting: Clean Complex (8 Rounds for weight)

Every 1:30 x 8 Sets:

1 Power Clean + 1 Low Hang Power Clean

Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.
The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.

Modifications:

Level 1: Every 1:30 x 8 Sets: 3 Hang Power Cleans

Hotel Gym / Travel: Every 1:30 x 8 Sets: 5 Hang Power Cleans + 3 Broad Jumps

Primer (Checkmark)

2 Rounds:

8 GHD Sit-Ups, building range of motion

4 Touch-and-Go Power Cleans

8/6 Calorie Echo Bike, building effort

Use this to confirm GHD range of motion, touch-and-go cycling rhythm on the Power Clean, and Echo Bike output before "Don't Speak" begins.

"Don't Speak" (AMRAP - Reps)

16:00 EMOM:

Min 1: 15 GHD Sit-Ups (A: 20 AbMat Sit-Ups or V-Ups)

Min 2: 10 Power Cleans

Min 3: 12/9 Cal Bike or 16/13 Cal Row or Ski

Min 4: Rest

Barbell: (Rx135/95, S 115/75)
Score = Completed Rounds + Stations (If all rounds are completed, score is 16 reps)

Primary Objective: Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.

Secondary Objective: Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8-10 Seated Good Mornings

10-12 Banded Psoas March

:15/:15 Copenhagen Plank Side Raise

For all movements, move slow and controlled with quality tempo, focusing on the feel of the movement rather than just going through the motions.

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

200-400m Run

-

10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

-

5 Inchworm Push-Ups

10 Air Squats

5 Jumping Pull-Ups or 10 Ring Rows

-

Then Progress into movement mods for the day and get ready to roll!

Primer (Checkmark)

Review and confirm partition strategy, scaling selection, and weight vest status for each athlete.

Use this to confirm movement standards and pacing feel before "Murph" begins.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Goals: Finish between 40:00 and 60:00

Stimulus: Bodyweight Conditioning / Muscular Endurance

RPE: 10/10

Primary Objective: Execute a pre-determined partition plan from start to finish and maintain consistent set sizes across all 600 reps of bodyweight movement, never chasing big sets early at the expense of the back half.

Secondary Objective: Hold movement standards on every rep of the Push-Up and Pull-Up through the full range of motion, scaling the variation if needed to protect quality rather than grinding through broken mechanics.

MURPH (Time)

RX and RX+(1 year+ crossfit)

For Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Partitioned as desired (No Weight Vest)

with vest Rx+

SCALED

Half Murph (6-12 month crossfit)

For Time:

800m Run

50 Jumping Pull-Ups or Ring Rows

100 Push-Ups or on knees

150 Air Squats

800m Run

Partitioned as desired (No Weight Vest)

SCALED: Partner Murph or Half Murph (6-12 month crossfit)

For Time:

1 Mile Run

100 Pull-Ups , Jumping Pull-Ups or Ring Rows

200 Push-Ups, Elevated Push-Ups or Kneeling Push-Ups

300 Air Squats

1 Mile Run

Partitioned as desired (No Weight Vest)

SCALED FOR BEGINNERS (0-6 month crossfit)

For time:

500m Run

25 Jumping Pull-ups or ring rows

50 Push-ups or on knees

100 Air Squats

500m Run

Partitioned as desired (No Weight Vest)

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up (Checkmark)

2 Sets:

10/8 Calorie Row

10 Kettlebell Deadlifts

8 Reps / Each Bent Over A-T-Y-W with light weight plates

1 Wall Walk + :15 Wall Facing Handstand Hold

Gymnastics Skill: Handstand Walk (Checkmark)

Take 10-15 min to practice and work on drills to perfect the Handstand Walk or get an athlete their first.

Handstand Weight Shifting

Handstand Walks to Wall

Handstand Walks

Partner Assisted Handstand Walks

Primer (Checkmark)

1-2 Sets

8/6 Calorie Row

8 American Kettlebell Swings

10ft (3m) Handstand Walk or 1 Wall Walk + 10 Handstand Shoulder Taps

Use this to confirm row pacing, kettlebell load, and handstand walk modification before "Black Widow" begins.

"Black Widow" (Distance)

For Distance

20:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 American Kettlebell Swings

Minute 3: Max Distance Handstand Walk

Minute 4: Rest

Kettlebell: (Rx53/35, S 44/26)
Score = Total Accumulated Distance (ft)

Goals: 200+ Total Feet accumulated across 5 handstand walk minutes

Stimulus: Skill Conditioning / Capacity

RPE: 7/10

Primary Objective: Complete the row under 50 seconds and the kettlebell swings unbroken in 30 to 40 seconds every round, arriving at the handstand walk minute with enough composure to put in a quality and consistent effort across all five sets.

Secondary Objective: Accumulate maximum distance on the handstand walk with controlled and purposeful movement rather than scrambling for feet, building consistency in distance from round one through round five.

Accessories (Checkmark)

For Quality:

3 Sets:

15 Banded Face Pulls

10 Weighted Maltese Raises

:30/:30 Side Plank

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HomeGrown AthletX - Functional Fitness (CrossFit)

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Warm-Up (Checkmark)

400m Group Run Warm-Up

-

2 Sets:

10 Alternating Box Step-Ups

10/10 Suitcase Deadlifts (KB or DB)

10 Deep Lunge Mountain Climbs

8/6 Push-Ups

6/6 Single Arm Ring Rows

4 Strict Knees to Chest or Elbow

Gymnastics Skill: Rope Climb (Checkmark)

Spend 5-10 minutes on Rope Climb Skill Work

Rope Pull to Stands

Rope Climb J-Hook, Stand and Reach

Fast Rope Climb Descents

Other Movements and Modifications today

Primer (Checkmark)

1-2 Sets:

50ft Farmers Carry at working load

5 Burpee Box Jumps at 24/20in

2 Rope Climbs or Modification

10 Synchro Abmat Sit-Ups with partner

Use this to confirm kettlebell load, rope climb modification, and synchro sit-up rhythm before "Thelma & Louise" begins.

"Thelma & Louise" (Time)

For Time

3 Rounds with a Partner:

200m Farmers Carry

20 Burpee Box Jumps (Rx24/20, S 20/16″)

8/6 Rope Climbs

50 Synchro Abmat Sit-Ups

10 Burpee Box Jumps (Rx30/24, S 24/20″)

Kettlebells: (Rx70/53, S 53/44)

DB: (Rx70/50, S 60/40)
Score = Time

Time Cap: 30:00

Primary Objective: Divide all work evenly between partners, keep farmers carry transitions to a minimum, and tackle rope climbs as alternating single reps to maintain steady output across all three rounds.

Secondary Objective: Manage the synchro sit-up set and the subsequent high box burpee box jumps as a unit, pacing through the sit-ups with consistent rhythm and resetting mentally before the first jump at the 30/24 box.

Accessories (Checkmark)

For Quality:

3 Sets:

10 Banded Lat Pulldown

:30 Dead Hang

10/10 Single Arm Dumbbell Bent Over Row

:30 Hollow Body Hold

Announcements

HGX GEAR for Apparel

May 25th Memorial Day Murph Open gym at 6:30-8am Classes at 8am, 9am and 10am

Sun May 24th Uniquely Abled Murph class @ 12 pm. Volunteers needed.

HGX Mixed Sex Couples Competition September 19th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

PVC pipe circle game

Stretches:

Updog down dog

Cat cow

Scorpion

Thread the needle

Bird dog

Glute bridge

Cossack squat

Arm circles

PVC pipe

Hang Power Snatch (1 hang snatch
Build over sets)

Metcon (Checkmark)

4 or 5 sets

Every 3 min

4/4 db hang snatch

4 shuttle runs

8 wall balls