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

HomeGrown AthletX - Functional Fitness (CrossFit)

View Public Whiteboard

Warm-Up Flow (Checkmark)

2 Sets:

20 Lateral Line Hops

10 Box Step-Ups

10 Bend and Bows Lateral Line Hops

1 Wall Walk + :15 Wall Facing Handstand Hold

8 Bar Kip Swings

4 Jumping Pull-Ups

4-5 Pike Push-Ups (Without Box, Then on Box)

Primer:

10 Double Unders / 15 Single Unders

2 Wall Walks

3 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

4 Deadlifts

5 Box Jump Overs / Step-Ups

5 Russian Kettlebell Swings

4 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Up (Feet or Knees)

10 Double Unders / 15 Single Unders

This is to touch on each movement you are doing and get into the flow of the workout.

"Fight For Your Right" (Time)

For Time: w/a Partner

100 Double Unders

30 Wall Walk

50 Pull-Ups

70 Deadlifts

90 Box Jump Overs

70 Russian Kettlebell Swings

50 Pull-Ups

30 Strict Handstand Push-Ups

100 Double Unders

Wall Walk: 10in

Barbell: (Rx 225/155, S 165/125)

Box Height: (Rx24/20, S 20/16″)

Kettlebell: (Rx70/53, S 53/44)

Partition Reps as desired between partners
Time Domain: 30:00-35:00

Time Cap: 40:00

Score: Time to Complete

Stimulus: High-volume, full-body partner workout combining pulling, pressing, hinging, and gymnastic stamina. A test of communication, pacing, and shared work capacity across a long grind-style effort.

RPE: 9/10

Primary Objective: Maintain consistent pacing and communication throughout, splitting reps evenly while minimizing transition time.

Secondary Objective: Move efficiently under fatigue, managing grip and shoulder endurance.

For Levels: See Coaches Notes (Checkmark)

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose