Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Mobility (Checkmark)

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Warm-Up Flow (Checkmark)

2 Sets: For Quality

1:00 Cardio Choice

5/5 World's Greatest Stretch

10 Down Dog Calf Gas Pedals

8-10 Reverse Nordic Curls , light range of motion

:20 Wall Sit

Workout #1 (Time)

“Partner Manion”

7 Rounds for Time: w/ a Partner

400m Run

29 Back Squats (135/95 lb)

Only one partner works at a time. split work as needed for the squats. 200m run each. Take the bar from a rack.

In honor of: First Lt. Travis Manion, U.S. Marine Corps.
(Rx135/95, S 115/75)

Goal: Sub 40:00

Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

Alternative Workout #2

"Chad 1000X" (Time)

For time:

1,000 weighted box step-ups

Ruck: RX:45/35lb, S:35/25 Ruck, 20in Box
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.

The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.

Time Domain: 50-55 minutes

Time Cap: 55 minutes

Score = Total Time

Stimulus: A long, mental and physical grind focused on endurance, resilience, and dedication. The goal is not speed, but steady movement and mindset—representing persistence, discipline, and respect for those who served.

RPE: 7–9/10 (builds progressively; endurance and mental toughness piece)

Primary Objective: Complete all 1,000 step-ups with deliberate pacing and posture, sustaining a consistent cadence throughout.

Secondary Objective: Minimize total rest time. Have a set plan of attack and tackle it with prescribed rest times during the step-ups.

[Adjusted Chad 1000X: ] (Time)

750 Unweighted

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500 Box Step-Ups

Unweighted, 16in Box