Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - Functional Fitness (CrossFit)

GYM CLOSED Warm-Up Flow (Checkmark)

General to Specific Flow

400m Run

-

8 Scapular Pull-Ups

8 Scapular Push-Ups

8 Tempo Air Squats 2220 Tempo

:30 Jump Rope Practice-

8 Ring Rows

8 Elevated Push-Ups

8 Tempo Push-Ups 2121 Tempo

20 Double Unders or 40 Single Unders

-

4 Strict Pull-Ups

6 Push-Ups

8 Air Squats

16 Double Unders or 32 Single Unders

"Comet" (Time)

For Time:

12 Rounds:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

30 Double Unders
Score = Time

Goal: 18–26 minutes

Time Domain: Mid-range endurance workout with repeatable round times

Stimulus: Classic bodyweight conditioning with strict pulling + pushing stamina and aerobic rope cycling

RPE: 8/10

Primary Objective: Maintain consistent round pacing without early fall-off

Secondary Objective: Keep strict pull-ups in quick, controlled sets throughout