HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Squat Clean and Jerk

Every 3min, for 30min (10 sets):

Sq Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
This is a benchmark workout. Record your performance. Try to power clean push jerk

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (4 Rounds for time)

Every 10min, for 40min (4 sets), perform the following

500m Row

400m Run

(R+50, Rx40) Push-Ups

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed-One class 9AM & Open Gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (Time)

With a partner, for time:

500m run (together)

Then,

20-18-16-14-12-10-8-6-4-2

Push-ups

Toes to bar

Then,

20-18-16-14-12-10-8-6-4-2

Situps

Supermans

500m run (together)

*partners will split up the reps evenly

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is tonight Friday Dec 11th at 7:30pm. This year the theme will be HOLIDAY FLARE- come in your most festive outfit.

This will be a potluck style party where members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.

A: Back Squat

4 Rounds

6-8 Back Squat

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest and walk over to the wall

10 Wall Slides

Rest 1min

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

10 Burpees

20 DB Alt Reverse Lunges (R+55/35, Rx 45/25)

30 Double-Unders (60 Single +15 Attempts)

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is this Friday Dec 11th at 7:30pm. This year the theme will be HOLIDAY FLARE- come in your most festive outfit.

This will be a potluck style party where members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.

A: Push Press

Every 3min, for 18min (6 sets):

Push Press

*Set 1 – 5 reps

*Set 2 – 3 reps

*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B: Metcon (Time)

3 Rounds

10 Strict Handstand Push-Ups

20 Supine Bar Rows (hands pronate)

400m Run

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is this Friday Dec 11th at 7:30pm. This year the theme will be HOLIDAY FLARE- come in your most festive outfit.

This will be a potluck style party where members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.

A: Squat Clean

Every 3min, for 18min (6 sets):

Sq Clean x 1.1.1.1

(rest 10sec b/t each single)

B: Metcon (Time)

3 Rounds

250m Row/Run

20 Single Arm Alt DB Power Snatch (R+55/35, Rx 45/25)

1 Rope Climb (Scale 3 Rope K2E)

Rest 2min

HomeGrown CrossFit - Level 1 Group Class

The Annual HGX Holiday Party is this Friday Dec 11th at 7:30pm. This year the theme will be HOLIDAY FLARE- come in your most festive outfit.

This will be a potluck style party where members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.

A: Metcon (AMRAP - Reps)

In teams of three, complete 5 Rounds for max reps/cals of (20min total):

60sec of Rowing (for cals)

60sec of DB Man-Makers (R+45/25, Rx 35/15)

60sec of BB Thrusters (R+75/55, Rx 65/45)

Rest 2min

Teams get one erg, ideally one set of DB and one BB. Team members rotate through the three work stations at 60sec intervals and all members rest at the same time. Post total score (cals rowed and reps completed).

*Man-Maker=Alt. DB Rows from the plank, push up, sq clean, thruster

HomeGrown CrossFit - Level 1 Group Class

HGX Holiday Party is this Friday Dec 11th at 7:30pm.

A: Bench Press

Every 4min, for 16min (4 sets) of:

8 Bench Press and Max Pull Ups

Metcon (4 Rounds for reps)

Max Pull-Ups (OR Max Strict Pull-Ups)

**DON’T TEAR HANDS**

B: Metcon (Time)

30 Push-Ups

250m Run

30 KBS (R+70/53, Rx 53/44)

250m Run

30 Push-Ups

250mRun

30 KBS

250m Run

HomeGrown CrossFit - Level 1 Group Class

BRING A FRIEND AND SARA'S SHREDDING SECRETS AT 10AM

A: Metcon (No Measure)

5 mins each:

Bulletproof shoulders

Glute activation

B: Metcon (Time)

Max effort for time:

1000m run

Rest 5 minutes

400m sprint

Rest 4 mins

100m shuttle sprint

Rest 3 mins

C: Metcon (Time)

150 KB (R+53/35, Rx44/26)

HomeGrown CrossFit - Level 1 Group Class

THE ANNUAL HGX HOLIDAY PARTY is Fri Dec 11th at 7:30PM. This year the theme will be HOLIDAY FLARE- Come in your most festive outfit. This will be a potluck style party. Members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Hope to see you all there.

GYM SCHEDULE
Dec 23rd Wed- One class at 9AM, Open Gym 10-11AM
Dec 24th Thur Christmas Eve- GYM CLOSED
Dec 25th Fri Christmas Day- GYM CLOSED
Dec 31st Thur New Year's Eve-GYM CLOSED
Jan 1st Fri New Year's Day- GYM CLOSED

A: Snatch

Take 15-20 minutes to build to today’s 1-RM Sq Snatch

B: Power Snatch

EMOM 20min:

Even min – 60 DU (Scale 120 singles)

Odd min – 3 Power Snatch @ 70-80% 1RM