Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

1:30 Cardio Choice

-

2 x

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Single Arm Dumbbell Press

5 Inchworm Push-Ups

10 Down Dog Toe Touch

Specific Warm-Up

2 x

5/5 Bulgarian Split Squat (light / working weight)

10 Renegade Row @ Warm-Up Loads

Strength: Bulgarian Split Squat + Renegade Rows (10 Rounds for weight)

10:00 EMOM

Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat

Minute 2: 12 Renegade Rows
Perform each split squat rep with a controlled 2-second eccentric, a pause at full contraction at the bottom, and a smooth, deliberate concentric back to the top. Select loads and tension that allow for a consistent, unbroken tempo across all five sets of each movement. We are combining two unilateral stability movements that heavily focus on anti-rotation work to challenge midline control and improve durability around the trunk. These are not load-chasing sets; mechanics and position are the entire point.

Modifications:

Level 1: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat (bodyweight or light load, no front rack), Minute 2: 8 Renegade Rows at a lighter load with a wider base for stability

Hotel Gym / Travel: 10:00 EMOM, Minute 1: 5/5 Bulgarian Split Squat with a single dumbbell held at the chest, Minute 2: 12 Dumbbell Renegade Rows on the floor

Primer (No Measure)

1-2 x

15 Double Unders

5 Dual Dumbbell Thrusters

15ft (4.5m) Dumbbell Farmers Walking Lunges

1 Partial Wall Walk + 1 Full Wall Walk

Use this to confirm dumbbell load, wall walk standard, and double under rhythm before "Warning Track" begins.

"Warning Track" (4 Rounds for time ↓ shorter is better)

For Time

Every 3:00 x 4 Sets

30 Double Unders (A: 45 singles)

9 Dual Dumbbell Thrusters

25ft Dumbbell Farmers Walking Lunges

3 Wall Walks

Dumbbells: 2 x (Rx50/35, S 40/25)

Wall Walk: 10-inch from wall standard
Score = Sum Total Time

Goals: 2:00 per set

Time Cap: 3:00 per set

Stimulus: Upper Body Density and Interference

RPE: 7.5/10

Secondary Objective: Unbroken movements across all four sets.

Accessories stretch (Checkmark)

For Quality:

1 minute couch stretch (each side)

1 minute figure for (each side)

1 minute pigeon (each side)

1 minute child’s pose

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2-3 x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Russian Kettlebell Swings

12 Alternating Ice Skater Hops

Specific Warm-Up

5 Empty Barbell Sumo Deadlift

3 Sumo Deadlift @ light loads

3 Sumo Deadlift @ moderate loads

3 Sumo Deadlift @ 5-10% below working weight

Sumo Deadlift (Every 3:00 x 5 Sets
5 Sumo Deadlifts)

Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.

Modifications:

Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight

Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets

Primer (No Measure)

2 Sets:

8/6 Cals (building effort)

8 American Kettlebell Swings at working load

5 Box Jumps at working height

25/25ft single Arm Overhead Carry at working load

Use this to confirm Bike output, kettlebell load, box height, and overhead carry mechanics before "Bases Loaded" begins.

"Bases Loaded" (AMRAP - Rounds)

16:00 EMOM

Minute 1: 10/8 Cal Bike 14/12 Cal Row or Ski

Minute 2: 16 American KB Swings

Minute 3: 16 Box Jumps

Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: (Rx53/35, S 44/26) (Same load for KBS and OH Carry)

Box: (Rx24/20, S 20/16″)
Score = Successful Rounds Completed

Goals: Complete All 4 Rounds (16 Minutes) Successfully

Stimulus: Posterior Chain / Stability and Control

RPE: 7/10

Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.

Accessories (Checkmark)

For Quality:

4 Sets:

12 Ring Hamstring Curls

15 Banded Face Pulls

:30 Weighted Sorenson Hold

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

400m Run

-

2 Rounds

10 Up Dog + Down Dog

:15 Down Dog Calf Gas Pedals

15 Banded Pull-Aparts

5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )

8 Bootstrap Squats w/Deep Squat Thoracic Rotations

Specific Barbell Prep

5 Empty Barbell Bench Press

4 Bench Press @ 50%

3 Bench Press @ 60%

2 Bench Press @ 65-70%

Bench Press (Weightlifting Variable Reps & Sets)

Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Bench Press at a moderate, technically consistent load building to a strong but not maximal effort; prioritize full range of motion and a braced midline over adding load

Hotel Gym / Travel: Every 2:00 x 5 Sets, 5 Dual Dumbbell Bench Press or Floor Press, building to a heavy set of five with dumbbells available

Primer (No Measure)

3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)

:15 Wall Lean March

2 x :15 Wall Lean Sprint / :10 Rest

5 Wall Ball Squats

5 Wall Ball Press

5 Wall Balls

-

1-2 Sets:

7/5 Ring Push-Ups

100m Run

10 Wall Balls at working loads

Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.

"Hit and Run" (Time)

For Time

3 Rounds

20/15 Ring Push-Ups

400m Run

25 Wall Balls

Ring Height: 10in off the floor (body parallel)

Wall Ball: (Rx 20/14, S 16/12), 10/9ft target
Score = Time

Goals: 11:00-13:00

Time Cap: 15:00

Stimulus: Upper Body Interference

RPE: 8.5/10

Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.

Accessories (Checkmark)

For Quality:

3 Sets:

:45 Weighted Tall Plank

:30 Weighted Wall Sit

10 Supine Leg Lowering @ 31x1 Tempo

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2:00 Row

- 1:00 Easy / :15 Arms Only / :15 Body and Arms / :15 Legs and Body / :15 Full Body

-

2 x

8 Scapular Pull-Ups

8 Bar Kip Swings

6/6 Single Arm Ring Rows

6 Tall Muscle Clean and Press

8 Good Mornings

Specific Warm-Up

200/150m Row @ moderate intensity

4-6 Elevator Kipping or Butterfly Pull-Ups , Building to Working Mods for the day

4 Push Jerk (Empty Barbell)

-

4-6 Kipping or Butterfly Pull-Ups @ working mod for the day

4 Push Jerk @ Warm-Up Load

Primer (No Measure)

1 x

200/150m Row @ workout intensity

4-6 Pull-Ups @ working modification for the day

4 Push Jerk @ working modification for the day

Use this to confirm row pace, pull-up mod, and pressing load before "CrossFit Community Cup E1" begins.

"CrossFit Community Cup E1" (Time)

“The Hopper”

For Time:

1000m Row

Then, 5 Rounds:

25 Pull-Ups

7 Shoulder to Overhead

Barbell: 135/85lb (61/39kg)
(Rx135/85, S 115/65)

Score = Time

Goals: 13:00-16:00

Time Cap: 20:00

Stimulus: Muscular Endurance

RPE: 9.5/10

Secondary Objective: Unbroken shoulder to overhead every round across all five sets.

Accessory Finisher (Checkmark)

For Quality:

3 Sets:

8/8 Single Arm Kettlebell Z-Press

10/10 Three Point Dumbbell Row

8/8 Half Kneeling wood chops

Choice on loads; focus on movement quality and intent.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2:00 Cardio Choice

-

2 x

5/5 Worlds Greatest Stretch

5/5 Single Arm Upright Rows

5/5 Single Arm Strict Press

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

10 Alternating V-Ups

5 Up Downs

Specific Warm-Up

2 x

6-8 GHD Sit-Ups (Building Range of Motion) or working alternative

6-8 Alternating Dumbbell Snatch (Building to working weights)

3-5 Burpees over Dumbbells

30-50m Farmers Carry (Building to Working Loads)

"Totally" (4 Rounds for time ↓ shorter is better)

Every 6:00 x 4 Sets, For Time:

18 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Score = Sum Total Time

Dumbbells: (Rx50/35, S 40/25)

Kettlebells: 2 x(Rx53/35, S 44/26)

-
Goals: 3:40-4:30 per set

Stimulus: Midline and Grip Endurance

RPE: 8/10

Secondary Objective: Consistent splits across all four sets; your last set cannot be your slowest set.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2 x

200m Run

14 Air Squats

10 Scapular Pull-Ups

6 Strict Knee Raises

6/6 Single Arm Ring Row

14 Bear Plank Shoulder Taps

Specific Warm-Up

2 Rope Pull to Stands

8 Back Squats @ Warm-Up Loads

6/4 Push-Ups

-

1 Rope Climb or Partial Rope Climb

6 Back Squats @ Warm-Up to Working Loads

6/4 Push-Ups

-

Get to Working Loads and Modifications

"The Next Wave" (Time)

With a Partner, For Time

5 Rounds:

4 Rope Climbs (15ft)

20 Back Squats (from floor)

40/30 Hand-Release Push-Ups

200m Run (Together)

Time Cap: 36:00

Score = Time

Barbell: (Rx155/105, S 125/85)

Workout Flow: Partners share all reps on the rope climbs, back squats, and push-ups partitioned anyway they choose. The 200m run is completed together by both athletes before the next round begins. Seed teams on different stations at the start to allow natural flow and avoid traffic on the rig and ropes.
Goals: 28:00-32:00

Stimulus: Partner Workout / Chipper Feel

RPE: 8.5/10

Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 minutes from the first rope climb to the end of the run.

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Prep

2:00 Cardio Choice

10/10 Hand to Hand Wrist Circles

20 Alternating Arm Swings

10 Back Slaps

10 Bend and Bow

:15/:15 Crossbody Lat Stretch

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean

Rest 15 sec

Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Clean and Jerk (Take 15:00 to Establish a 1RM Clean and Jerk)

This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.

Modifications:

Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.

Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
(Rx155/105, S 125/85)

Goals: 5:00-10:00

Stimulus: Barbell Conditioning / Grip and Forearm Pump

RPE: 9.5/10

Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.

Accessories (Checkmark)

For Quality:

3 Sets:

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Plank on Elbows, Add Load if Able

-rest 1:00 between sets-

Set the ring 2-3 inches off the ground.

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

1 min jumprope practice

pvc pipe pass through, around the world, ohs

dead hang, kip swings

wb thrusters

Spend 5-6 min to build up to c+j weight

Partner WOD - 40 min cap (Checkmark)

10 rounds (you go, I go)

20 jumprope/40 split rope

10 overhead squats/ oh hold

Rest

For time:

30 jumping pull-ups/pull-ups to low bar

30 clean and press

30 jumping pull-ups

Rest

For time:

2 rounds:

40 db hang snatch

40 wallball

Abs - If time (Checkmark)

Tabata:

sit-ups and plank

Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

General Warm-Up

2:00 Cardio Choice

10/10 Quadruped Thoracic Rotations

:20 Extended Plank Reverse Bridge

10 Hollow Rocks

10 Arch Rocks

Then Jump into the Ring Muscle-Up Progressions and Practice

"Vaya Con Dios" (AMRAP - Rounds & Reps)

AMRAP 20:00

2 Wall Walks

4/3 Ring Muscle-Ups (A: 4 Ring Rows + 4 Ring Push-Ups)

16 Wall Balls

64 Double Unders (A: 96 singles)

Score = Rounds + Reps

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

Wall Walk: 10-in
Goals: 5+

Stimulus: Upper Body Density / Muscular Stamina

RPE: 8.5/10

Secondary Objective: Keep wall balls and double-unders to two sets or less every round, treating them as the relative recovery between the more demanding gymnastics movements.

Accessories

For Completion:

9:00 EMOM

Minute 1 - 5/5 Bird Dog Row

Minute 2 - 10 GHD Hip Extension w/ Rotation

Minute 3 - 5 Nordic Squats

Optional Accessories (Checkmark)

For Quality

3 Sets:

5/5 Low Plank Knee to Elbow , Slow

10 Goblet Cossack Squats

50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)

Announcements

HGX GEAR for Apparel

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

2027 CrossFit Open Feb 18, Feb 25, March 4

HGX Mixed Sex Couples Competition September 19th

Registration Form:
HGX Roman Games Team Competition

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC/Small plates (Y, T, W)

Interval training:

Banded face pulls

Banded lat pulls (together - both arms)

Medball side to side pass (with partner)

Bench - DB's burpee shoulder overhead

Bench - Sit/Stand/Hammer curls (W DB's)

Bench - Knee raises

100M “brisk” walk