Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

–

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31x1)

20 second Sandbag Bear Hug Hold

Specific Movement Prep (4-5 minutes)

Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline

Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets

Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps

"I am the One Who Knocks" (AMRAP - Rounds and Reps)

16:00 AMRAP

1-2-3-4-5...

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = (Rx150/100, S 75/50)

Dumbbells = (Rx50/35, S 40/25)
--

Goal: 6-8 Rounds

Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.

Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.

Stimulus: Grip and core endurance test with gymnastics and weighted carries.

Upper body pressing fatigue will accumulate from strict pull-ups and dumbbell bench press.

Sustained, moderate-intensity workout requiring smart pacing to avoid early burnout.

RPE (Rate of Perceived Exertion): 7-9/10

First 6-8 minutes: Feels controlled, but grip starts to fatigue.

Second half: Managing upper body fatigue becomes the primary challenge.

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (EMOM
5 reps at 70% from last week 2x2 or 70% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

5 sets: Increase load each set for Pendlay/Yates

5 Pendlay rows

5 Yates rows

8/8 BB Fulcrum deadlift (offset deadlift - core stability/maintain balance)

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

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Warm-Up:

6:00 minutes: In Teams of 3 Accumulate

Partner Rowing For Distance

–

Specific Workout Prep and Movements (6-8 minutes)

3 Rounds, (Progressing Movement Patterns

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

20 second Forearm Plank

10 Alternating Box Step-Ups / 8 Box Jumps / 6 Box Jump Overs

3-5 Box Pike Handstand Push-Ups

"La Familia es Todo" (Time)

Teams of 3

For Time:

2000m Row

*1 Partner Holds Dual Kettlebell Front Rack

*1 Partner Resting

-

150 Synchro American Kettlebell Swings

-

100 Box Jump Overs

*1 Partner Holding Plank

*1 Partner Rest

-

50 Strict Handstand Push-Ups

*Cumulative

Kettlebell: (Rx53/35, S 44/26)

Box Height: (Rx24/20, S 20/16″)

Mobility PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up (6-8 minutes)

3:00 Cardio Choice

:30/:30 KB Ankle Stretch

:30/:30 Banded Shoulder Distraction

2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

Specific Warm-Up (8-10 minutes)

2 Rounds

10 Cossack Squat

5/5 Kettlebell Windmill

5/5 Single Arm Ring Rows

20 Alternating Barbell Front Rack Stretch

5 Front Squat + 5 Push Press + 5 Thruster (empty Bar)

10 Scapular Pull-ups + 10 Kip Swings

Specific Workout Primer

7 Pull-ups

15 Double Unders

7 Thrusters

-Rest 1:00-

5 C2B Pull-ups

15 Double Unders

5 Thrusters

-Rest 1:00-

3 Bar MU

15 Double Unders

3 Thrusters

Use this as a guide and adjust based on scaling modifications for the workout

CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx'd: (Ages 16-54) click here
Goal: Finish under the Cap: Efficient barbell cycling and gymnastics management to push deep into the workout, ideally finishing under the time cap.

Primary Objective: Maintain a sustainable but aggressive pace to finish within the 12-minute cap.

Secondary Objective: Stay composed on the thruster weight jumps, moving with intent but not rushing. Breathe through double-unders to control heart rate before returning to the barbell or rig.

Stimulus: High Skill / Grip Fatigue Sprint

RPE: 8-9/10 early → pushing to 10/10 by the bar muscle-ups and final thrusters.

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time)

For time:

21 jumping pull-ups

42 double-unders

21 thrusters (weight 1)

18 pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ click here

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets: For Quality

20 second Hollow Hold

30/30 second Side Plank

60 second Forearm Plank

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Legends

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Metcon (No Measure)

With a partner: 200 KB swings (I GO - YOU GO)

***

10 DBs Zottman curls

10 DBs Shoulder press

10/10 DB Bent over rows

100M DBs Farmers carry

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General /Specific Movement Prep (6-8 minutes)

2 Sets: For Quality

9/7 Calorie Bike

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks

20 Glute Bridges

10 Air Squats @ 3311 Tempo

Specific Movement Prep (8-10 minutes)

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

10 V-Ups

10 Wall Ball Squats

-Spend 3-4 minute Talking through GHD points of performance and specifics-

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

6-8 GHD Sit-Ups

10 Wall Balls

"Tread Lightly" (AMRAP - Rounds and Reps)

30:00 EMOM

minute 1: 13/11 Cal Row or Ski 9/7 Cal Bike

minute 2: 50 Double Unders

minute 3: 15 GHD Sit-Ups (A:ab mat sit ups)

minute 4: 20 Wall Balls

minute 5: Rest

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.

Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.

Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .

The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.

RPE (Rate of Perceived Exertion): 6-7/10

First 10 minutes: Feels manageable but requires focus on efficiency.

Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.

Final 10 minutes: Mental grit to stay smooth and avoid falling behind.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Non Open athletes:

Build each movement across 8 sets

8 x 8 Pendlay rows

8 x 8 Yates rows

****

4 sets

8 Chest supported rows (use a bench on top of 12" boxes)

***

3 sets

8/8 Renegade rows + twist

15/15 Banded Paloff press
If you are competing in the Open - please see me

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat and Mobility (5-7 minutes)

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Specific Warm-Up ( 10-12 minutes minutes)

-With an Empty Barbell-

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Hang Power Snatch

3 Snatch Balance

-Add Loads -

Slow Pull Power Snatch + Overhead Squat

Squat Snatch

Rest 30 seconds

Power Snatch + Overhead Squat

Squat Snatch

–

Then Build to 70% of 1RM Power Snatch

Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch

Starting @ 70% and increasing Loads)

--

We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

"End Times" (Time)

For Time

10 Bar Facing Burpees

20 Power Snatch (Rx 95/65, S 75/55)

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch (Rx135/95, S 115/75)

20 Bar Facing Burpees

10 Power Snatch

Score = Total Time
--

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Complete the workout between 8:00-12:00 , staying aggressive while managing fatigue efficiently.

Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling , High heart rate throughout , requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

The first half should feel fast and controlled (~7-8 RPE).

The second half will demand grit and strategic effort (~9-10 RPE).

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - HGX-FIT

A: Bench Press (5 x 8 at 75% (from last week 3M)
****
2 Drop sets (4 weight changes)
10/10/10/Max effort)

B: Metcon (No Measure)

4 sets

8 DBs Close grip press

8 Plate tricep ext (55/35)

****

4 sets

8 DBs Floor press

8 DBs Skull crushers

****

2 to 3 sets

20/20 BB Reverse curl/Strict shoulder press

12 BB Drag curls

Announcements

Strong First Workshop March 8th 10am-12pm & 1-5pm

No Friday 6 & 7AM Open Gym during the CrossFit Open

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

"Mr. White" (4 Rounds for time)

Every 4:00 minutes x 4 Sets

16/13 Cal Row or Ski or 11/9 Cal Bike

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall
Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

Bodybuilding Finisher (Checkmark)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows