Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Fri June 26th 6:30pm Networking Night

July 11 Adaptive WOD for our community in collaboration w/ House of Champions

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Easy Run or 2:00 Bike

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2 Rounds

10/10 Standing Leg Swings per side (Rig as support hold)

10/10 Quadruped Hip Circles

5/5 Pendulum Lunges

10 Alt Box Step-Ups

5 No Jump Burpees (easy, focus on rhythm)

Primer (Checkmark)

2 Sets:

5 Burpee Box Jump Overs

100m Run at effort

10/8 Cal Bike 14/12 Cal Row or Ski

100m Run at effort

5 Burpee Box Jump Overs

Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.

"Penalty Box" (4 Rounds for time ↓ shorter is better)

Every 9:00 x 4 Sets

10 Burpee Box Jump Overs

200m Run

30/22 Cal Bike or 43/30 Cal Row or ski

200m Run

10 Burpee Box Jump Overs

Box: (Rx24/20, S 20/16″)
Time Cap: 8:00 per set

Score = Sum Total Time (all 4 sets combined)

Goals: 6:00-8:00 per set

Stimulus: Aerobic Capacity / Leg Stamina

RPE: 8.5/10

Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds

Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.

Stretch (Checkmark)

For Quality:

:60/:60 Couch Stretch

:60/:60 Hurdler Stretch w/reach

:60/:60 Pigeon Pose

:60 straddle