Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: 2x Small plates (Y, T, W) 15 reps

Unilateral: ONE Light DB and ONE Heavy DB

***Heavy DB

30 RDL (Crush grip with heavy DB)

30 Swings (Shoulder height)

30 High pull (Lead with the elbow)

***Light DB

20/20 Hammer curls

20/20 Zottman curls

20/20 Shoulder to overhead

***Both DBs

100M walk after each movement