Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

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

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM

min 1: 200/180m Row

min 2: 10 Scapular Pull-Ups + 10 Kip Swings

min 3: 20 Alternating V-Ups

min 4: :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold

B: Gymnastic Skills (Ring muscle-up progressions/scaling)

C: Metcon (Time)

"Fire and Ice"

For Time, With a Partner

20 Ring Muscle-Ups* 40 Toe to Bar

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

2k Row or Ski

60 American KBS

40 Toe to Bar

20 Ring Muscle-Ups

Goal: 25:00-35:00

Time Cap: 35:00 minutes

*A: 20 Strict Pull-ups + 20 strict Ring dips or A: 20 Ring Rows+ 20 Push-Ups

Primary Objective: Sets of 4-5 reps on Ring Muscle-Ups or big sets on Toe to Bar.

For those moving to Ring Dips and Pull-Ups we want to see athletes tackling sets of 5+ reps on all gymnastics movements

Secondary Objective: Split the work evenly across with the goal of completing in the fastest possible time