Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

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Warm-up

2-3 Sets, For Quality

:30 Seconds Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

12 Alternating Single Arm Kettlebell Swings

6/6 Single Arm Ring Row s

10 Ring V-Out s

“Hide The Anger, Practice Smiling in the Mirror” (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

50 Double Unders (A:100 singles)

8/8 KB Hang Snatch (A: DB)

5/4 Ring Muscle Ups (A:5 s trict Pull-Ups +5 Strict Ring Dips)

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

DB: (Rx50/35, S 40/25)
Goal: 1:30-2:15/ Set

Score: Average Interval Time

Primary Objective : Achieve each set in under 2:15

Secondary Objective : Unbroken Ring Muscle-Ups

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM:

Minute 1 - 10-12 Dumbbell Bench Press

Minute 2 - 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

8:00 minutes, For Quality

5/5 World’s Greatest Stretch

10 Alternating Cossack Squats

5 x Lateral Shuttle (10ft / 3m)

5 Inchworm Push-Ups

5 Up Downs

—

Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell

Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
)

Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.

“Gotham's Reckoning” (6 Rounds for reps)

For Max Reps

6 Sets

1:45 AMRAP

5 Shuttle Runs

15 Goblet Squats

Max Burpees to Target

Rest 45 seconds b/t sets

Score = Total Reps Completed

KB/DB Loads: (Rx70/53, S 53/44)/(Rx70/50, S 60/40)

Shuttle Run = 25ft Out and Back
--

Primary Objective: Complete the Buy-In Work requirement in under 1:15.

Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.

RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

6 x 5 at 65-70%

B: Metcon (No Measure)

4 Sets

8 DB pullovers (70/50)

8/8 DB SA floor press

8/8 DB SA barrel press

***

3 sets

8 DBs skull crushers

20 GHD/Vups

8 DBs kick backs

20 GHD/Vups

8 Diamond push-ups

20 GHD/Vups

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10/10 DB Hammer curls

100M Farmers carry (high/low)

***

10 BB shoulder press

10/10 DB Arnold press

Letters (Y, T and W) 12 reps each

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

2:00 Cardio Choice

–

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

- Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Specific Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

–

Add Loads to the Barbell

1-2 Sets

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

Get to working loads and Go!

"A Storm is Coming" (Time)

For Time:

3 Rounds

18 Toes to Bar (A:Knee Raises)

15 Clean & Jerks

Barbell: (Rx135/95, S 115/75)
Goal: 9:00-15:00

Time Cap: 17:00

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective : Steady Barbell Cadence

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

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Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 10min (AMRAP - Rounds and Reps)

8 Air Squat

10 Pallof presses (ea side)

12 Toe-Assisted Pull Ups / Banded lat pull down

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel oder Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

3 Sets

:30 second Easy Row

:20 second Moderate Row

:10 second Hard Row @ Goal Pace

–

2-3 Sets: For Quality

10 Alternating Knee Hug + Lunge and Twist

8 Barbell Bradford Presses

6 Reactive Quarter Squat Jumps

40 second Plank Hold

Strength Superset (10 Rounds for weight)

Every 3:00 x 5 Sets

6/6 Dual Dumbbell Bulgarian Split Squat

6 Push Press @ 70%+ of 1RM Push Press
*Maintain a 20x1 Tempo for Both movements

Tempo-focused lower-body unilateral work combined with shoulder-to-overhead, emphasizing control and stability.

Row Conditioning (4 Rounds for time)

Every 4:00 x 4 Sets

500m Row

Score = Average Time / Set
--

Time Domain: 1:30-2:15/ interval

Time Cap: 2:30 / interval

Primary Objective: Achieve consistent 500m row times across all four sets, aiming for minimal drop-off in pace from the first interval to the last.

Secondary Objective: Have your last 500m Row be your fastest Interval of the Day

[Row Conditioning: Levels] (4 Rounds for time)

Level 1:

Every 4:00 x 4 Sets

400/350m Row

Big Class:

Sub Any Machine / Time Domain 1:30-2:15

500m Ski / 1000m Bike Erg / 30/22 Cal Echo Bike

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

Optional Accessories (Checkmark)

4 Sets, For Quality

8-10 Reverse Nordic Curls

100ft (30m) Sled Push

100ft (30m) Reverse Sled Drag

100ft (30m) Dual Kettlebell Front Rack Carry

Load: Choice across all movements

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

500 row, ski or run

Everyone does birthday burpees for Zach!

2x:

10 light db push press

10 banded pull aparts

Bench Press (5x4
Build over sets
*Work with a partner and practice spotting)

On the 2.5 min or whatever makes sense 🙂

Happy Birthday Zach!!! (No Measure)

AMRAP 12-15 min

100 m plate overhead carry

10 air squats or squats to box (Dallas pull to stand or bench dips)

5/5 plate around the worlds/halos

100 m jog/wheel

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Couplets: Back (Increase load per round)

Every :90sec for 9min

6-8 Pendlay rows

12 DBs Alt bent over rows

Rest 2min

Every :90sec for 9min

6-8 Bent over rows

12 DBs Alt Gorilla rows

Rest 2min

Every :90sec for 9min

6-8 Yates rows

12 DBs Alt Renegade rows

B: Metcon (No Measure)

Arms: Biceps

3 Supersets

8 BB bicep curls (weighted)

8 DBs hammer curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB reverse curls (weighted)

8 DBs hang bicep curls (Tempo: 3.1.3.1)

Rest 1min b/t sets

3 Supersets

8 BB drag curls (weighted)

8 DB seated preacher curls

B: Metcon (No Measure)

Remaining time:

150 Abmat sit-ups

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00 Row @ Easy Pace

—

2 Sets: For Quality

6 Walking Inchworm Push-Ups

10 Cross-Over Box Step-Overs

6/6 Single Leg Barbell Romanian Deadlifts

1 Wall Walk + 10 second Wall Facing Handstand Hold

Specific Workout Primer

Take 3-5 minutes to build to working loads on the Deadlift

Completing 2-3 Box Jump Overs and 2-3 Pike Push-Ups between sets as you build loads

–

5-3-1

Deadlift @ Weight #1

Box Jump Overs

1-1-1 Wall Walk

–

1-2-3

Deadlift @ Weight #2

Box Jump Overs

Handstand Push-Ups

Rest 3-5 minutes before jumping into their heat and starting the workout.

PRVN Community Throwdown Workout #4:  (Time)

For Time:

21-15-9

Deadlifts (Rx 185/125, S 155/105)

Box Jump Overs (Rx24/20, S 20/16″)

7-5-3 Wall Walk to 10’’ inch off Wall

-1:00 Rest-

9-15-21

Deadlift (Rx 225/155, S 165/125)

Box Jump Over

Handstand Push-Ups
-

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold