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 at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up:

PVC

2 sets small plates (Y, T, W) - 12 reps ea letter

Interval training:

Banded face pulls

Right arm lat pulls

Left arm lat pulls

Plate ground to overhead

Plate rotational

Plate chess press

Plate “Driving Miss Daisy”

Rig supported air squats

Rig supported alternating lunges

Wall high knees

100M Plate Ovhd walk

100M “brisk” walk