Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Row Ideally)

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10 Alternating Scorpions

10 Down Dog Toe Touches

10 Bootstrap Squats

5/5 World's Greatest Stretch

:20/:20 Active Pigeon Stretch

10 Banded Pull-Aparts

:15/:15 Crossbody Lat Stretch

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2 Sets:

10 Air Squats @ 20x1 Tempo

:20 Bottom of Squat Hold

10 Glute Bridges

8 Alternating Cossack Squats (4/4)

10 Wall Ball Front Squats (Elbows in, ball on the chest, full depth)

8 Wall Ball Push Press

6 Wall Balls

"Mixed Signals" (5 Rounds for time ↓ shorter is better)

For Time

Every 5:00 x 5 Sets

15/11 Calorie Bike

15 Wall Balls

15/12 Calorie Row

15 Wall Balls

Score = Sum Total Time

Wall Ball: (Rx 20/14, S 16/12) to 10/9ft

Goals: 3:00-3:45 / Set

Stimulus: Leg Stamina Conditioning, Cyclical

RPE: 7.5/10

Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.

Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.

[Mixed Signals:Levels] (5 Rounds for time ↓ shorter is better)

Masters 55+:

Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls

Wall Ball: 14/10lb (6/4kg) to 10/9ft