Announcements

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30 Machine Choice

8 Air Squats

8 Cossack Squats

6 Inchworm Push-Up

4 No Jump Burpee

6 Scapular Pull-Up

4 Strict Knee Raise

Touches on Each Movement

:30 Machine Choice

1 Wall Walk

2 Push-Ups

3 Pull-Ups / Jumping Pull-Ups / Ring Rows

3 Toes to Bar / Knees to Elbows / Knee Raises

3/3 Suitcase Dumbbell Lunges

4 Goblet Squats

4 Alt Dumbbell Snatch

2/2 Single Arm Dumbbell Thruster

2/2 Single Arm Devils Press

"12 Days of Fitness" (Time)

1) Wall Walk

2) Burpees

3) Push-Ups

4) Pull-Ups

5) Toes to Bar

6) Dumbbell Suitcase Reverse Lunge (Each Side)

7) Dumbbell Goblet Squat

8) Alternating Dumbbell Snatch

9) Cal Bike , Row or Ski

10) Cal Row, Bike or Ski

11) Single Arm Dumbbell Thruster

12) Single Arm Devils Press (6 / Side)

Dumbbell: (Rx50/35, S 40/25)

Wall Walk to 10in
Score = Time

Time Domain: 22–35 minutes

Time Cap: 45 minutes

Stimulus: Full-body stamina and muscular endurance with increasing cumulative fatigue across gymnastics, DB loading, and conditioning.

RPE: 8.5/10

Primary Objective: Move steadily without redlining early, maintaining composure through rounds 6–12 where volume compounds. A note that you have completed half the workout once you get through the round of 9.

Secondary Objective:Use efficient transitions and keep rest between movements minimal; consistency outweighs speed early. Each movement set is built in a flow and complex style structure to keep transitions tight.

Mobility (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon