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 - HGX-FIT

A: Shoulder Press (5x5 at 75% of 1RM
B/T sets
8/8 Half kneeling Arnold press
*Record your 5x5*)

B: Pendlay Row (5x5 at 85% of 1RM
B/T sets
8 Yates rows
*Record 5x5*)

Metcon (No Measure)

4 sets

12 Lu raises (plates)

12 DB front to lateral delt raises

12 DB rear delt raises

****

Immediately into

5 sets

BB rollout - max effort (100% out - 80% in)