Announcements

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)

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Bike or :40 sec Shuttle Run

5/5 World's Greatest Stretch

10 Barbell Good Mornings, 45/35lb (20/15kg)

*In remaining time, accumulate

Max Lateral Banded Monster Walks

B: Metcon (6 Rounds for time)

"Steady as She Goes"

Every 6:00, 6 Sets, Alternating stations

Station 1:

400m Run (A: 27/22 Cal Bike)

30 American KBS (Rx53/35, S 44/26)

33/21 cal row or ski or 20/14 cal bike

Station 2:

400m Run

15 Deadlifts (Rx 225/155, S 165/125)

43/31 cal row or ski or 30/22 cal bike

Today is our longer time domain workout, so start with a steady pace and settle in for the long haul.

Stimulus: Lactate Threshold / Posterior Chain

RPE: 8-8.5 RPE

Primary Objective: Complete Each set in ~ 5 minutes

Secondary Objective: Stay unbroken on the AKBS

C: Accessories (Time permitting
4 Sets, For Quality:
100ft (30m) Farmers Carry, For Load
:30 Second GHD Supine Hold
:30 Second GHD Sorenson Hold

Rest 2:00 minutes between sets )