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

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: Metcon (Weight)

Every 2min, for 20min (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg

Metcon (AMRAP - Reps)

Station 2 – 1min of Strict Handstand Push-Ups for max reps

B: Metcon (Time)

4 Rounds

10 Toes to Bar

15 Box Jumps (R+24/20″, Rx20/16")

20 Ab mat sit ups

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: Deadlift

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

5 Deadlifts @ 75-80%

10 Tall Box Jumps

(jump up, step down with support)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Power Cleans (R+155/105, Rx125/85)

10 Burpees Over the Barbell

10 C2B Pull-Ups

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: Back Squat

Take 20min to build to a 3-RM Back Squat

Note best successful 3-RM.

B: Metcon (AMRAP - Reps)

For max reps:

90sec of Strict Pull-Ups

Rest 90sec

90sec of Strict Handstand Push-Ups

Rest 90sec

60sec of Strict Pull-Ups

Rest 60sec

60sec of Strict Handstand Push-Ups

Rest 60sec

30sec of Strict Pull-Ups

Rest 30sec

30sec of Strict Handstand Push-Ups

C: Metcon (AMRAP - Reps)

Against an 8-minute running clock, for max reps:

1000m Row/Run

Wall Ball (R+20/14, Rx 16/12)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, alternating each movement, complete

10 Rounds

10 DB Hang “Clusters” (R+45/25, Rx 35/15)

10 Burpees

250m Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 Burpees; Partner A runs 250m; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” = Sq Clean into a Thruster

HomeGrown CrossFit - Level 1 Group Class

A: 500m Row (Time)

Max Effort 500m Row
rest 8min

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

HomeGrown CrossFit - Level 1 Group Class

HAPPY THANKSGIVING TODAY we have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (Time)

In teams of 2, with only 1 person working at a time, complete the following:

200 Wall Ball (R+20/14, Rx 16/12)

500m Overhead Carry (R+45/25, Rx 35/15 plate)

200 Push-Ups

500m Overhead Carry

During carry, you must perform 3 Burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

35min Time Cap

HomeGrown CrossFit - Level 1 Group Class

***************HAPPY THANKSGIVING **************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!
ALSO WEAR TALL SOCKS OR PANTS THERE ARE ROPE CLIMBS.

Tomorrow Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am

A: Metcon (Time)

12 DAYS OF CHRISTMAS

1 Rope Climb (3x Rope pull from floor to standing for non-xfitters or those who don't have rope climb)

2 KTE

3 Slam Ball (Rx 20/10)

4 Lunges

5 SDLHP (Rx 75/55)(will be 36# KB for non-xfitters)

6 Push Ups

7 Sit Ups

8 Box Jumps (Rx24/20'')

9 Wall Balls (Rx20/14)

10 Pull Ups (Banded for those who don't have Pull ups)

11 DUs (3xSingles for those who don't have DUs)

12 Burpees

Done Just like the song:

1 Rope Climb then

2 KTE & 1 Rope Climb then

3 Slam Ball & 2 KTE & 1 Rope Climb and so on.......