Archives for September 2026
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
12 Banded Pull-Aparts
6/6 Thread the Needle to Thoracic Rotations
:30 Dead-Bug
:20 Extended Reverse Plank Bridge
:30 Bird Dog from Crawling
-
2 Sets
5 Inchworm Push-Ups
:20 Hollow Hold
5/5 Kettlebell Windmills @ Light Load
5/5 Single Arm Kettlebell Strict Press @ Light Load
Specific Prep
12/9 Calorie Row (Building to Working Pace)
5/5 Half Kneeling Kettlebell Press
3/3 Get-Up to Elbow, Then 1/1 Full Turkish Get-Up @ Light Load
8 Slow Landmine Trunk Rotations @ Light Load (Controlled Tempo)
8 Renegade Rows @ Light Load (Hips Square, No Rocking)
5 GHD Sit-Ups @ Reduced Range (Confirming Range of Motion)
Strength Circuit (Checkmark)
12:00 EMOM (4 Sets / Each)
Minute 1: 1/1 Turkish Get-Up
Minute 2: 8/8 Landmine Trunk Rotations
Minute 3: 16 Renegade Rows
Choice on Loads
• Turkish Get-Up: challenging weight, but quality form; hit all positions on the way up and all the way back down before starting the next rep on the other arm.
• Landmine Trunk Rotations: all 8 in one direction, then all 8 in the other, loading is controlled with tempo @ 20x1.
• Renegade Rows: Right Arm = Rep 1, Left Arm = Rep 2 and so on, 8 reps per arm for 16 alternating reps.
"Play It As It Lies" (AMRAP - Reps)
For Reps
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Score = Reps
Kettlebell: (Rx53/35, S 44/26)
Goals: 20/16 Cal+, 20+ GHD Sit-Ups, 12+ Reps
Stimulus: Midline and Pulling Capacity
RPE: 8/10
Primary Objective: Repeat the same numbers or better across all three sets.
Secondary Objective: Move for the full minute on every station, no early stops.
[Play It As It Lies: Levels] (AMRAP - Reps)
Masters 55+:
3 Sets:
1:00 Row
Rest :30
1:00 GHD Sit-Ups (Reduced Range) or AbMat Sit-Ups
Rest :30
1:00 Single Arm Kettlebell Clean and Press
Rest :30
Kettlebell: 35/26lb
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
ROMAN GAMES ALL CLASSES AND OPEN GYM CANCELED
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
1 x
10 Bend and Bow
12 Banded Pull-Aparts
6/6 Thread the Needle to Thoracic Rotations
:30 Bird Dog from Crawling
:20 Extended Reverse Plank Bridge
:30 Dead-Bug
-
2 x
5 Inchworm Push-Ups
10 Down Dog Toe Touch
5/5 Single Arm DB Deadlift
5/5 Single Arm DB Hang Muscle Snatch
Specific Barbell Prep and Primer
Deadlifts
5 Reps @ light load
4 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Bench Press
8 Reps @ Empty to light load
6 Reps @ 50%
4 Reps @ 55-60%
Then Start the Strength Piece
Deadlift + Bench Press (8 Rounds for weight)
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
• Deadlift builds to a heavy 4 at RPE 8, leaving reps in the bank; if bar speed slows or the back rounds, hold the load.
• Bench climbs as reps drop; the last set should be a challenging 6 that still finishes with control on every lockout.
• Load both bars before the clock starts, the 1:30 does not allow for plate changes plus setup.
"The Yips" (Time)
For Time
5 Rounds
Wall Walk Complex
8 Alternating Dumbbell Snatch
Wall Walk Complex: 1 Wall Walk + 2 Push-Ups + 1 Wall Walk + 3 Push-Ups + 1 Wall Walk
Time Cap: 10:00
Score = Time
Wall Walk: 10-in From Wall
Dumbbell: 1 x (Rx70/50, S 60/40)
Goals: 8:00-10:00
Stimulus: Upper Body Density and Interference
RPE: 8.5/10
Primary Objective: Unbroken dumbbell snatches every round.
Secondary Objective: Each wall walk complex completed in under 1:00.
[The Yips:] (Time)
Masters 55+:
For Time
5 Rounds
Wall Walk Complex
8 Alternating Dumbbell Snatch (20-in from wall)
Dumbbell: 1 x 35/25lb
Accessories (Checkmark)
For Quality
4 Sets:
12 Ring Hamstring Curls
12 Ring Tricep Extensions
:30 Medball Squeeze Glute Bridge Iso Hold
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
:30 shuttle run
:30 jumping jacks
:30 plate jumps (Dallas ski)
:30 plate ground to oh
Stretch:
thread the needle
scorpion
updog/down dog
thoracic rotation
10 box step ups
Build to weight on complex
Power Clean (every 3 min x 5
Clean pull + hang power clean
Rest 10 sec
Power clean
Rest 10 sec
2 box jumps (Dallas 2 box dips))
Happy Friday! (Checkmark)
12 hang power clean 65#
12 db box step over (Dallas plate rollover)
9 hang power clean
9 db box step over
6 hang power clean
6 db box step over
3 hang power clean
3 db box step over
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (Every 2min for 5 sets
5 reps at 85+% of 1RM
*****
4 sets
10/10 Black band kick backs (legs)
10 DB Elevated heavy sumo squats (standing on plates)
)
Pendlay Row (Every 2min for 5 sets
8 reps at 70-75%
B/T sets: 8 Dual DB/KB Gorilla rows)
C: Metcon (Checkmark)
3 sets
10 BB bicep curls (weighted)
10 DBs hammer curls
*****
3 sets
10 DBs Zottman curls
12/12 DB Preacher curls
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: PVC and paloff press
Partner training:
A. 150 Plate ground to overhead
B. 150 rig supported squats
C. 150 DB swings
D. 100 Wall push-ups
E. 250M walk
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog to Up Dog
10 Down Dog Toe Touches
10/10 World's Greatest Stretch
10 Banded Pull-Aparts
:30/:30 Crossbody Lat Stretch
-
2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
20 Bear Plank Shoulder Taps
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
10 Bar Kip Swings
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
"The Back Nine" (5 Rounds for time ↓ shorter is better)
Every 6:30 x 5 Sets
300/250m Row or Ski
15 Toes to Bar
250m Run
150m Farmers Carry
50 Double Unders (S: 75 singles)
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x (Rx53/35, S 44/26)
Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
[The Back Nine] (5 Rounds for time ↓ shorter is better)
Masters 55+:
250/200m Row
10 Toes to Bar, 200m Run, 150m Farmers Carry, 40 Double Unders
Kettlebells: 2 x 44/26lb
Dumbbells : 2 x 45/30lb
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
10 Back Slaps + 10 Alternating Arm Swings
8 Behind the Neck Elbow Punch Throughs
10 Bootstrap Squats
5/5 Worlds Greatest Stretch
10 Bend and Bow
-
2 Sets
8 Barbell Good Mornings
6 Tall Muscle Cleans
6 Barbell Squat Jumps
5 Behind the Neck Strict Press
Specific Barbell Prep
2 Sets: Empty, Then Light Loads
2 Clean Pulls (Bar Close, Shoulders Over)
2 Low Hang Power Cleans (Focusing on Point of Performance)
2 Power Cleans
2 Push Jerks (Dip, Drive, Punch)
-
6 Alt Step-Ups
3 Box Jumps @ Moderate Height (Step Down)
-
Then build to opening load on the complex
Clean and Jerk (Every 3:00 x 5 Sets
1 Clean Pull + 1 Low Hang Power Clean
Rest 10 seconds
1 Power Clean + 1 Push Jerk
Rest 10 seconds
2 High Box Jumps)
• Barbell starts at 70% of the limiter in the complex, which is the Push Jerk for most athletes, and builds to a heavy for the day.
• Box starts moderate and builds height over the first 2-3 sets, then stays at a high box jump height that is safe but still powerful.
• Make manageable jumps and focus on snappy quality reps on each set.
"In the Rough" (AMRAP - Rounds & Reps)
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Score = Rounds + Reps
Barbell: (Rx 155/105 S: 135/95)
Goals: 6+ Rounds
Stimulus: Barbell Conditioning
RPE: 8.5/10
Primary Objective: Complete at least 6 rounds with unbroken sets on the barbell.
Secondary Objective: Hold burpee cadence steady from round one to the finish.
[In the Rough:] (AMRAP - Rounds & Reps)
Masters 55+:
7:00 AMRAP
3 Power Clean
5 Push Jerk
7 Bar Facing Burpees
Barbell: 95/65lb
Accessories (Checkmark)
For Quality
3 Sets:
15 GHD Hip Extensions
:30 Sorenson Hold
Announcements
HGX GEAR for Apparel
2027 CrossFit Open Feb 18, Feb 25, March 4
HGX Mixed Sex Couples Competition September 19th
Registration Form:
HGX Roman Games Team Competition
REGISTRATION CLOSES 8/28
Seated Athletes CrossFit Class Nov 14th 11AM
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up:
General Warm-Up
1:30 Cardio Choice
-
:20 Hand to Hand Wrist Circles
15 Banded Pull-Aparts
10 Bootstrap Squats
8/8 Cossack Squats
5/5 Crossbody Lat Stretch
:15 Dead-Hang + :15 Active Hang
:20 Hollow Hold
-
2 Sets
5 Scapular Pull-Ups
5/5 Single Leg Sit to Box (Controlled Descent)
5 Ring Rows (False Grip if able)
Specific Gymnastics Prep
5 False Grip Ring Rows (Chest to Rings, Wrists Turned Over)
:10-:15 Ring Support Hold
:10-:15 Bottom of Ring Support Hold
5/5 Elevated Pistol to Box or Bench
4 Shuttle Runs at easy pace (Touch the Line, Sharp Turns)
-
Then straight into the skill block
"Titleist" (Time)
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols (S:Pistols to Box )
8 Ring Muscle-Ups (S:5 Ring Muscle-Ups or 8 Ring Rows + 8 Push-Ups)
Shuttle Run: 25ft Down and Back = 1
Time Cap: 20:00
Score = Time
Goals: 11:00-16:00
Stimulus: Gymnastics Density / Bodyweight Conditioning
RPE: 8/10
Primary Objective: Consistent approach to the muscle-ups, round over round.
Secondary Objective: Hold a smooth, repeatable pistol pace.
[Titleist:] (Time)
Masters 55+:
For Time
4 Rounds
8 Shuttle Runs
16 Alternating Pistols
5 Ring Muscle-Ups OR 8 Ring Rows + 8 Push-Ups)
Accessories (Checkmark)
For Quality
4 Sets:
8/8 Single Arm Ring Row with Rotation
8 Ring Bicep Curls
10 Ring V-Outs