August 1, 2024 - No Comments! HGX-FIT – Thu, Aug 1 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! HomeGrown AthletX - HGX-FIT Metcon (No Measure) EMOM Row/Ski/Bike Barbell row (from the rig) Row/Ski/Bike Barbell supinated row Row/Ski/Bike Barbell strict press **** 25/25 Plate halos 50 Plate russian twists
July 31, 2024 - No Comments! Functional Fitness – Wed, Jul 31 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Functional Fitness View Public Whiteboard Warm-Up (Checkmark) 10 Inch Worms + Elbow to Instep 20 Glute Bridges (1sec Pause @ the Top) -then- 12:00 EMOM Minute 1 - :40 Plate Hop Series Minute 2 - 12 Alternating Dumbbell Deadlift Minute 3 - :40 Banded Monster Walks Pumba (AMRAP - Rounds and Reps) 24:00 AMRAP 16/13 Cal Row or Ski or 12/9 Cal Bike 18 Dual DB Sumo Deadlift 16/13 Cal Row or Ski or 12/9 Cal Bike 18 DB Renegade Rows 12 Box Jump Overs Box Height (Rx24/20, S 20/16″) Dumbbells: (Rx50/35, S 40/25)-- Goal: 7+ Rounds Stimulus: Posterior Chain / Lactate Threshold RPE: 8/10 Primary Objective: Complete Each Machine in under 45 seconds Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less PRVN Recovery #3 (Checkmark) 1:00/1:00 Couch Stretch 1:00/1:00 Single Leg Forward Fold 1:00 Updog Pose 1:00 Seated Straddle Stretch 1:00 Saddle Pose
July 30, 2024 - No Comments! HGX-FIT – Tue, Jul 30 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Deload week 21-19-17-15-13 DB Deadlift (60/40) DB Floor press *** 5 sets 15 Bench reverse snow angels (small plates) Letters (Y, T, W) 15 reps each letter *** Core Metcon (No Measure) Deload week 21-19-17-15-13 DB Deadlift (60/40) DB Floor press *** 5 sets 15 Bench reverse snow angels (small plates) Letters (Y, T, W) 15 reps each letter
July 30, 2024 - No Comments! Functional Fitness – Tue, Jul 30 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Functional Fitness View Public Whiteboard Warm-up :45/:45 Scorpion Stretch 15/15 Bird Dog from Crawling -then- For Quality: 3 Rounds 200m Run 50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk 5 Wall Slides 5 Burpee Shuttle Runs, 25ft (7.5m) Down & Back = 1 *Instead of a 3 point touch, perform a burpee behind the line each time. Gymnastics Skills: Freestanding Handstand Hold (AMRAP - Reps) 5:00 AMRAP -Freestanding Handstand Hold Score = Time or Score = Reps (1sec = 1 Rep) Scale: Wall Facing Handstand Hold Midline Run (5 Rounds for time) Every 3:00 x 5 Sets 15 GHD Sit-Ups (A: Ab mat sit ups) 200m Run (A: 14/11 Cal Bike) 25ft Handstand Walk* (A:2-3-4-5- 6 Wall Walks) *Increase Handstand Walk by 5ft (5ft) Each Set.-- Goal: Complete each set @ 2:00-2:30/set Stimulus: Midline Endurance and Stability RPE: 7/10 Primary Objective: Complete each set within the 3:00 time frame Secondary Objective: Increase pace across all sets
July 30, 2024 - No Comments! Legends – Tue, Jul 30 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Legends Metcon (No Measure) Strength training: 15-20min 10 Yates rows (adding weight) 15 Banded face pulls *** Partner training: split with reps with your partner 100 KB swings After completion: 500M walk
July 29, 2024 - No Comments! Functional Fitness – Mon, Jul 29 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Functional Fitness View Public Whiteboard Warm-up :45/:45 Banded Front Rack Stretch 15/15 Banded Archer From Squat -then- For Quality: 3 Rounds :30 Jump Rope 4 Tall Muscle Cleans 4 Front Squats 4 Tall Cleans 2 Push Press + 2 Push Jerk + 2 Split Jerk 6/6 Single Arm Ring Rows Clean and Jerk (Take 15 minutes to Establish a 1RM) *Suggested Build 3 Reps @ 65% 3 Reps @ 70% 2 Reps @ 75% 1 Rep @ 80% 1 Rep @ 86% 1 Rep @ 91% 1 Rep @ 96% 1RM Attempt Eleven (AMRAP - Rounds and Reps) 11:00 AMRAP 5 Strict Pull-Ups 9 Goblet Squats 35 Double Unders (A: 70 singles) Load: (Rx70/50, S 60/40)--- Goal: 8+ Rounds Stimulus: Muscular Stamina / Classic Triplet RPE: 7/10 Primary Objective: Unbroken Strict Pull-Ups and Goblet Squats Secondary Objective: Consistent pace across all sets
July 29, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Jul 29 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Mom's Strength Conditioning View Public Whiteboard Warm-up (No Measure) Breathing in Side-Sitting w/Crossbody Reach Scap Push-Ups Thoracic Rotations Band Pull Aparts Y's off Wall Wall Deadbugs Scap Pull-Ups off BB A: Shoulder Press (Every 2:00 for 6 Sets) Every 2:00 for 6 Sets Set 1: 5 reps Set 2: 4 reps Set 3: 3 reps Set 4: 5 reps (at same weight as Set 2) Set 5: 4 reps (at same weight as Set 3) Set 6: 3 reps (at more weight than Set 3) *Perform as 2 waves, where we're increasing in weight as we decrease in reps *Perform the 2nd wave (Sets 4-6) at higher weights than the 1st wave (Sets 1-3). *Final set should be at a 9 RPE. Record heaviest set of 3 in Wodify B: Metcon: 3 Rounds (AMRAP - Rounds and Reps) 3 Rounds : 8-10 Contralateral Step-Ups (ea side) 8-10 Inverted Rows 50m Suitcase Carry (ea side) Cooldown (No Measure) Banded Shoulder Stretch Open Book Stretch Puppy Pose Downtrain Breathing
July 28, 2024 - No Comments! Functional Fitness – Sun, Jul 28 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Functional Fitness View Public Whiteboard Warm-Up (Checkmark) For Quality 10:00 AMRAP 5 Push-Ups @ 31x1 Tempo 10 Bradford Press with Lockout :20 Dead-Bug Alternating Heel Taps :20 Bird-Dogs From Crawling Socratic Dialogues (5 Rounds for weight) Every 4:00 x 5 Sets 7 Z-Press 9 Hollow Body Dumbbell Floor Press 100ft (30m) Sandbag Carry Score = Total Load Per Round Suggested loads: Z-Press @ 55-65% Strict Press Hollow Body Floor Press @ 50/35lb, 22.5/15kg Sandbag @ 150/100lb, 68/45kg-- Stimulus: Strength Endurance / Stability / Shoulders RPE: 6/10 Primary Objective: Quality Positions Secondary Objective: Maximal Loading for the rep ranges Optional Accessories (Possible to do in Class) (Checkmark) For Quality 3-4 Sets :20-:30 Tall Kneeling Dual Kettlebell Overhead Hold 8-10 Ring Body Saws 10/10 Pallof Press + 10 sec Hold on Final Rep
July 28, 2024 - No Comments! HGX-FIT – Sun, Jul 28 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Buy-In: 3 sets 10/10 DB Single arm front rack curtsy lunge 10 DB Goblet squats 10 DB crush grip RDL **** Dual DB Lunges (Forward or reverse) 50-40-30-20-10 Dual DB Push press 25-20-15-10-5
July 28, 2024 - No Comments! Uniquely Abled Fitness – Sun, Jul 28 Announcements CrossFit Level 1 Certificate Course Aug 3rd and 4th ALL CLASSES CANCELED BOTH DAYS!!!!! ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31 HomeGrown AthletX - Uniquely Abled Fitness Warm-up (No Measure) 10 bird dog 10 alternating thread the needle 10 scorpions 5 push-ups 10/10 straight leg kick-ups Bench Press (5x5 on the 2 min) Start with a 250 run w/ your benching partner You Go, I Go (No Measure) EMOM 6 Ball slams EMOM 6 KB Goblet Squats (to box) EMOM 6 KB Deadlift
