Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 15 reps

Wood chops

Banded face pulls

Lat pulls (together - both arms)

Plate halos

Plate standing rotations

Plate chest press

Plate farmers carry

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

200/150m Row

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

10 V-Ups

5 Inchworm + Double Push-Up

:15 Dead-Hang + :15 Active Hang

Specific Prep

Work into Progressions and Practice

2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps

2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)

2 x 5-10ft Partner Handstand Walks (Each Partner)

3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away

Gymnastics Skill: Handstand Walk (6 Rounds for distance)

Every 1:30 x 6 Sets

25-50ft (7.5-15m) Handstand Walk
Handstand Walks

Handstand Walks to Wall

Lateral Handstand Walks

Modifications:

Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.

Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps

Primer (No Measure)

1 x

8 Bar Kip Swings

4 Strict Knee Raises

6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)

-

1 x

200/150m Row

8 Push-Ups or Elevated Push-Ups

4 Toes-to-Bar or Working Modification

Use this to confirm row pace, push-up standard, and toes-to-bar modification before "Pump, Pump, Pump It Up" begins.

"Pump, Pump, Pump It Up" (5 Rounds for time ↓ shorter is better)

For Time:

Every 3:00 x 5 Sets

15/12 Cals Row or Ski or 11/8 Cals Bike

20/15 Push-Ups

10 Toes-to-Bar
Score = Sum Total Time

Goals: Sub 2:30 per set

Stimulus: Grip / Upper Interference

RPE: 8/10

Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.

Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.

Accessories (No Measure)

For Quality:

3 Rounds

8/8 Kneeling Banded Glute Kickbacks

8 Prone Prisoner Shoulder Rotations

:30 Standing Forward Fold

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

400m Run

10 Cossack Squats

5/5 World's Greatest Stretch

10/10 Single Leg Glute Bridge

:20 Hamstring Plank

Specific Barbell Prep

10 Back Squats @ Empty Barbell

5 Back Squats @ 40-50%

5 Back Squats @ 50-60%

Then load bar to working weights

Back Squat (Weightlifting Variable Reps & Sets)

This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.

Modifications:

Level 1: As prescribed, use 6-7 RPE as the loading guideline

Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats

Primer (No Measure)

2 Sets at Working Loads:

10 Wall Balls

25ft (7.5m) Farmers Walking Lunges

Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.

"Weak in the Knees" (Time)

For Time:

400m Run

50 Wall Balls

50ft Farmers Walking Lunge

400m Run

40 Wall Balls

50ft Farmers Walking Lunge

400m Run

30 Wall Balls

50ft Farmers Walking Lunge

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

Dumbbells: 2 x(Rx50/35, S 40/25)
Score = Time

Time Cap: 20:00

Goals: 14:00-17:00

Stimulus: Leg Stamina

RPE: 8.5/10

Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.

Accessories (No Measure)

For Completion:

12:00 EMOM

Minute 1 - 8/8 Banded Shoulder Internal Rotations

Minute 2 - :30 Puppy dog Pose

Minute 3 - 8/8 Banded Shoulder External Rotations

Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

A: Incline Bench Press (Weight)

Every 2min

Tempo (1.3.1.1)

5x3 at 80-85% (higher % than last week)

*****

3 sets

8 DBs Barrel press (70/45)

8 DBs Close grip floor press

8 DB Pullovers

12 Diamond push-ups

B: Metcon (Checkmark)

3 sets

10 DB or Plate tricep ext

10 DBs Skull crushers

10/10 DB Wrist curls (from bench)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Legends (65+)

Metcon (No Measure)

Warm-up

PVC

Red band (locate above your head)

***

12min AMRAP

12 DB swings

12/12 Single arm ring rows

12/12 Single arm hammer curls

100M DB farmers carry

***

12min AMRAP

12/12 DB hang power cleans

12/12 DB shoulder to overhead

100M DB farmers carry (overhead)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

10 Bend and Bows

:30/:30 Samson Stretch

-

2 x

:30 Jump Rope

5/5 Single Arm Dumbbell Deadlift

5/5 Single Arm Upright Row

5/5 Single Arm Arnold Press

5 Up-Downs

Specific Prep

10 Behind the Neck Elbow Punch Throughs

5 Behind the Neck Strict Press

5 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

-

Add Loads

-

2 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

-

Add Loads

-

3 Sets, Building to Starting Weight

1-2 Push Press

1-2 Push Jerk

Push Press (Weightlifting Variable Reps & Sets)

Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.

Primer (No Measure)

2 Sets at Working Loads:

36 Double Unders or 60 Single Unders

6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)

4 Lateral Burpees over Dumbbell (steady athletic pace)

Rest as needed between sets.

Use this to confirm dumbbell load and round pacing strategy before "Loosely Defined" begins.

"Loosely Defined" (Time)

For Time:

8 Rounds

36 Double Unders (A: 54 singles)

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1 x (Rx50/35, S 40/25)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Stimulus: Grip and Upper Body Interference

RPE: 8/10

Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12/12 Side Lying Dumbbell External Rotations

8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)

:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

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

A: Bulgarian Split Squat (Every 2min, 4 sets (lighter than last week)
10/10 Dual DB/KB Bulgarian split squats - focus on 90 degrees)

B: Shoulder shrugs (5x8 at 80-85% if 1RM
***
B/T sets: 10/10 DB SA Seated rear delt raises)

C: Metcon (Checkmark)

Superset: Arms

3 sets: 10 DBs Hammer curls + 10 DB Tricep ext (behind the neck)

3 sets: 10 DBs Bicep curls + 10/10 DB Kick backs

3 sets: 10 BB Drag curls + 10 BB Skull crushers

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Cone head, shoulders, knees, toes

Bench Press (Heavy singles (95% of 1rm)
Rest in between sets!!!!
Beginner: 5 quality reps at a moderate weight)

Partner AMRAP 15 (Checkmark)

Split all work between partners:

12 pull ups, j. pull up, or ring row

6 sandbag/heavy ball cleans

12 db/kb push press

100 ft. single db/kb oh carry (heavy)

*Dallas :20 hold/side

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:00 Cardio Choice

10 Cat Cows

10 Alternating Scorpion Stretch

8 Thoracic Extensions over Bench

10 Glute Bridges

10 Banded Pull-Aparts

10 Tempo Kettlebell Deadlifts (slow and controlled)

8 Push-Up to Down Dog

:20/:20 Half Kneeling Hip Flexor Stretch

2 x

5 Pause Deadlifts (empty bar or light load)

5 Push-Ups with Pause at Bottom

5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)

:20 Hollow Body Hold

Specific Movement Prep

1x @ warm-up weights

3 Deadlifts (pause at knee)

5 Bench Press (light, focus on scap position)

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank or Bodyweight Plank

Primer (No Measure)

2 Sets, building to working weights

3 Deadlifts

5 Bench Press

4/4 Half Kneeling Kettlebell Rotational Chop and Lift

:20 Weighted Plank

Use this to confirm loads and positions before "Colossus" begins.

Colossus (2 Rounds for weight)

EMOM for Load

32:00 EMOM

Min 1: 5 Deadlifts

Min 2: 8-10 Bench Press

Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift

Min 4: :40 Weighted Plank

Deadlift: 65-70% of 1RM

Bench Press: 55-60% of 1RM

Kettlebell: 35/18lb

Weighted Plank: (Rx45/35, Rx25/15)
Score = Load used for DL and Bench Press

Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.

Accessories (Checkmark)

For Quality

4 Sets:

5 Ring Dips @ 31x3 Tempo

12 Weighted GHD Hip Extension

Load: Choice

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Functional Fitness (CrossFit)

GYM CLOSED (AMRAP - Rounds and Reps)

"Tom" (Parntered)

For Rounds + Reps:

25:00 AMRAP (With a Partner, Split as Needed)

7 Muscle-Ups

11 Thrusters

14 Toes-to-Bar

Barbell: (Rx155/105, S 125/85)
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Secondary Objective: Keep toes-to-bar split in clean sets of 7-7 between partners and protect the transitions, arriving at each movement ready to go rather than recovering at the bar or the rings.