Archives for June 2026
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
3 Rounds
400m Run / 2:00 Row / 2:00 Bike (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Bike at goal output
Use this to confirm pacing feel and machine damper or resistance settings before "PRVN Engine" begins.
PRVN Engine (2 Rounds for calories)
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Bike (in remaining time)
Score = Total Calories (Row + Bike)
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1500m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimize the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
Group stretch
pick your fav
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - Legends (65+)
Metcon (No Measure)
Warm-up
PVC
2 sets; small plates (Y,T,W) 15 reps/each letter
***
12min AMRAP
12 KB or DB RDL
12/12 KB or DB swings
12/12 KB or DB high pulls
100M Farmers carry - weighted
***
12min AMRAP
12/12 DB hang power cleans
12/12 DB shoulder to overhead
12/12 DB hang power clean to overhead
100M DB farmers carry (overhead)
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
Fri June 26th 6:30pm Networking Night
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Every :90sec
10-8-6-4-2
75%/80%/85%/90%/95+%)
B: Metcon (Checkmark)
4 sets
10 T Rows (Landmine set-up) use small ropes or think bands
*****
4 sets
8/8 KB or DB Gorilla rows
8 Chin-ups
*****
4 sets
15 Banded lat pulls (black or green)
8/8 DBs Alt Hammer curls
*****
4 sets
8/8 DBs Bicep curls
12/12 Seated or GHD preacher curls
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 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Shoulder Press (Every 3:00 x 3 Sets:
10 Strict Press
Loading: 65-75% of 1RM Strict Press, same load across all three sets.)
Modifications:
Hotel Gym / Travel: Every 3:00 x 3 Sets: 10/10 Single Arm Dumbbell Strict Press at challenging load, same load across all three sets.
Primer (Checkmark)
8 Bar Kip Swings
4 Strict Knees to Chest
6 Toes to Target or Alternating Toes to Target (Building to Bar)
-
4-6 Dumbbell Bench Press @ Warm-Up Loads
4 Russian Kettlebell Swings + 4 American Kettlebell Swings @ Warm-Up Loads
-
4-6 Toes to Bar or modification for the day
4-6 Dumbbell Bench Press @ Working Loads
4-6 American Kettlebell Swings @ Working Loads
Use this to confirm Toes to Bar modification, dumbbell load, and kettlebell swing standard before "Pain Don't Hurt" begins.
"Pain It Don't Hurt" (Time ↓ Shorter is Better)
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Dumbbells: 2 x (Rx50/35, S 40/25)
Kettlebell: (Rx70/53, S 53/44)
Score = Time
Goals: 12:00-16:00
Time Cap = 18:00
Stimulus: Upper Body Density
RPE: 8/10
Primary Objective: Stay unbroken across all three movements in every set, treating each 8-rep effort as a quick, deliberate working set rather than a sprint.
Secondary Objective: Keep transitions tight between movements and maintain consistent set times across all 8 rounds, with round eight looking as sharp as round one.
Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell French Press , Moderate
15 Banded Tricep Extensions
10 Incline Y Raise , Light to 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
2:00 Cardio Choice (Row Ideally)
10 Alternating Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Front Squat (Every 3:00 x 5 Sets:
5 Front Squats
Loading: 75-80% of 1RM Front Squat, same load across all five sets.)
Modifications:
Level 1: Every 3:00 x 5 Sets: 8-10 Goblet Squats or 5 Front Squats from the rack at moderate load with a focus on full depth and upright torso. Build load across sets as mechanics allow.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 8-10 Dual Dumbbell Front Squats at challenging load, same load across all five sets.
Primer (Checkmark)
1 Round at workout pace:
12/10 Calorie Row
7 Dual Dumbbell Box Step-Ups
3-5 Burpee Pull-Ups
Use this to confirm row pace, dumbbell load, and Burpee Pull-Up bar height before "Bodhi" begins.
"Bodhi" (4 Rounds for reps)
4 x 3:00 AMRAP (12:00 Continuous)
16/13 Cal Row or Ski 12/9
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Dumbbells: 2 x (Rx50/35, S 40/25)
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Goals: 8+ Burpee Pull-Ups per set
Stimulus: Leg Stamina / Grip Management / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete the Row and Dual Dumbbell Box Step-Ups by the 2:10 mark each window, leaving a full :50 of max effort on the Burpee Pull-Up bar.
Secondary Objective: Accumulate 8 or more Burpee Pull-Ups in every set, maintaining a consistent rhythm on the burpee and kipping efficiently on every rep at the bar.
Accessories (Checkmark)
For Quality:
3 Sets:
4-6 Weighted Strict Pull-Ups
12 Goblet Cossack Squats
16 Renegade Rows
Choice on Loads