Announcements

HGX TEAM IN HOUSE COMP NOV 11

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00, For Quality

1:00 Machine Choice

5 Inchworm Push-Ups

10 Quadruped Scapular Push-Ups

5/5 Single Arm Ring Rows

10 Air Squats

B: Metcon (3 Rounds for reps)

"The Neverending Story"

10:00 minute AMRAP

1000m Run (A: 75/50 Cal Bike)

In the Remaining Time Complete AMRAP

10 Thrusters (Rx 95/65, S 75/55)

10 Pull-Ups (A: Jumping Pull-Ups)

Directly into..

10:00 minute AMRAP

100/80 Cal Row or Ski or 70/65 Cal Bike

In the Remaining Time Complete AMRAP

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

10 Push-Ups

Directly into..

10:00 minute AMRAP

100/80 Cal Row or Ski or 70/65 Cal Bike

In the Remaining Time Complete AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

Primary Objective: Complete 3+ Rounds within each 10:00 minute AMRAP

Secondary Objective: Complete each monostructural component in under 6:00 minutes

Stimulus: Muscular Endurance / Aerobic Power

RPE: 9/10

C: Accessories (Time permitting:
3 Sets, For Quality
10/10 Single Arm DB Bent Rows
12 Tall Kneeling Straight Arm Banded Lat Pull-Downs
6/6 Bulgarian Split Squats
:15 GHD Supine Hold )