All Posts in Uncategorized
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Body Heat and Mobility
2:00 Cardio Choice
-
:20/:20 Active Scorpion Stretch
:30 Prayer Stretch
:20 Extended Plank Reverse Bridge
General Prep
2 Sets: For Quality
20 Lateral Line Hops or 2-3 Shuttle Runs
5 Inchworm to Hollow (3sec Pause)
15 Banded Pull-Aparts
10 Hollow Rocks
10 Alternating V-Ups
8 Bar Kip Swings
4 Strict Knee Raises
Specific Prep and Primer (Checkmark)
Specific Prep and Primer
3 Strict Pull-Ups / Modification
4 Toes to Bar / Modification
2 Shuttle Runs
2 Wall Walks
:10 Sec Ring Plank
-
Specific POP's:
- External Shoulder Rotation on Ring Plank
- Moving Hollow Body on Wall Walk
- Low Turn on Shuttles, Braced Midline
- Hollow + Arch Positions on Toes to Bar (Swing before Bar)
- Active Shoulder Positions in Pull-Ups
"Winterfell" (AMRAP - Rounds)
20:00 EMOM
Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar
Min 2: 100m Run
Min 3: 4 Wall Walks
Min 4: :40 Ring Plank
Adjusted:
Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar
Min 2: 50m Run
Min 3: 3 Wall Walks
Min 4: :30 Ring Plank
Wall Walks: 10in
Score = Rounds Completed
Stimulus: Midline stamina, strict pulling strength, gymnastic control, and sustainable conditioning
RPE: 7-7.5/10
Primary Objective: Complete all 20 minutes at 7/10 RPE
Secondary Objective: Maintain consistent quality on wall walks and strict pull-ups
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Bench Press (5x6 at 78-80%
10 bench push-ups
Every :90sec
)
B: Metcon (Checkmark)
4 sets
8 BB Close grip bench press 60-65% of 1RM
8 DB Pullovers
12 DBs Standing flys
***
4 sets
10/10 Offset medball push-ups
10 Bench dips
10/10 DB skull crushers
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: PVC/Paloff press
Partner training:
3 Rds
100 Burpee stand + DBs shoulder to overhead
100 Knee raises
100 Sit/stand
Rest as needed between rounds
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
1:00 - 1:30 Cardio Choice (Ideally Bike)
:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
PVC Pipe Warm-Up
1 Round w/ PVC Pipe
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
3 Dip Shrugs
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Balance to 4-6 in Drops (think low catch power snatch)
3 Hang Power Snatch
5 Box Jumps
-
w/ Empty Bar
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
-
2 Sets
Low Hang Snatch Pull
Low Hang Power Snatch
Barbell Primer (Checkmark)
Barbell Primer
-
Add Loads
-
3 Sets
Snatch Grip Lift Off
Slow Pull Power Snatch
Power Snatch
-
Then Build to Starting Loads as
1 Snatch Pull + 1 TnG Power Snatch + 1 High Box Jump
Primer:
Prior to Workout
1-2 Sets
3 TnG Power Snatch
:10 Bike Sprint
Weightlifting (6 Rounds for weight)
Every 2:00 x 6 Sets
Snatch Pull + Tng Snatch
+
High Box Jump
Perform all reps @ 70-80% of Snatch
Snatch can be Power or Squat
Score = Working weights (note box height in notes)
Level 1:
Snatch Grip Deadlift + 3 Hang Power Snatch @ 7-8 RPE
Modifications:
Adjust to Hang Positions for the Snatch
Or move to a Clean Pull + Clean for those with overhead limitations today.
"Dracarys" (6 Rounds for time)
For Time:
Every 1:30 x 6 Sets
5 Power Snatch
9/7 Cal Bike or 12/10 Row or Ski
Barbell: (Rx135/95, S 115/75)
Score = Average Time / Set
Time Domain: Each interval ~ :35–:55 seconds
Stimulus: Short-duration sprint power, barbell explosiveness, and high-output calorie pacing
RPE: 9.5/10
Primary Objective: Complete each interval under :55
Secondary Objective: Maintain consistent times with no drop-off in rounds 4–6
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
2:00 Cardio Choice
:30 Down Dog to Up Dog + Calf Gas Pedals
:20 Extended Plank Reverse Bridge
:20/:20 Quadruped Thoracic Rotations
General Prep
2 Sets:
:30 Jump Rope (DU's, SU's, Boxer Shuffle, etc.)
:30 Cossack Squats
:30 Inchworm Push-Ups
:20 Bear Plank Shoulder Taps
:20 Deep Lunge Alternating Mountain Climbers
:20 Extended Plank Reverse Bridge
1:00 Glute Bridge Hold
Touch on Movements and Modifications
+
Get Working Weight Out for Wall Ball
Then..
25 Double Unders or 40 Single Unders
8 Air Squats
5 Push-Ups
5 Wall Balls
3 Burpees
"The Kingsroad" (2 Rounds for time)
For Time:
Every 15:00 x 2 Sets
100 Double Unders (A: 150 single unders)
50 Air Squats
40/32 Push-Ups
40 Wall Balls
30 Burpees
Wall Balls: (Rx 20/14, S 16/12) 10/9ft
Reverse the order on the second set
(i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders)
Score = Total Time
Time Domain: 9-13 minutes per set
Time Cap: 15 minutes per set
Stimulus: Full-body stamina with mixed-modal endurance and repeatability
RPE: 8/10
Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.
Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order
Accessories (Checkmark)
For Quality
4 Sets:
5/5 Dual Dumbbell Bulgarian Split Squat
1 min Hollow hold
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Row/burpee game
Deadlift (5x4 building in weight)
Santa's Sleigh Ride (Checkmark)
With a partner - split work as needed
AMRAP
10 heavy deadlift or kb deadlift
20 jumping pull-up or ring row
Sled push
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (5min for warm-up
Every :90sec for 6 sets
Seated Military press
10-8-6-4-2-2
Percentages: 60-65-70-75-80-80+)
B: Shoulder shrugs (5min for warm-up)
Every 2min for 5 sets
8 BB Shoulder shrugs at 75-78%
8 DBs Rear delt raises
C: Bulgarian Split Squat (5min for warm-up
Every 2:30min for 6 sets
8/8 DBs Bulgarian split squats
8/8 DB Curtsy lunge)
Lunge with back foot on 12'' box
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body "no arms", 100m Full Long Strokes)
10 Pause Goblet Cossack Squats (1-2 sec on Each Rep)
5/5 Single Arm Strict Press
:20 Down Dog Hold
Specific Prep
200m Row @ Working Pace
30ft (9m) Dual Dumbbell Front Rack Walking Lunges @ Warm-Up Loads
10 Dual Dumbbell Push Press @ Warm-Up Loads
:30 Second Nose to Wall Handstand Hold (Focusing on Elevating Shoulder Blades and Pressing Through the Ground)
-
Go Over
- Box Piked Handstand Push-Ups (Toes on Box or Knees on Box)
- Wall Facing Handstand Push-Ups (Variations starting further away from wall and moving close to wall / to abmat or to floor and variations thereof)
-
Get to working progression for the Wall Facing Handstand Push-Up
Gymnastics Strength (8 Rounds for reps)
8:00 EMOM
4 Wall Facing Handstand Push-Ups
This should be approached as high-quality practice rather than fatigue work. Athletes should focus on stacking (wrist–elbow–shoulder–hip), controlled descent, and maintaining tight body lines against the wall. Reps should stay smooth and unbroken each minute.
Modifications / Scaling Options:
- For Athletes with Solid Inversion but Limited Strength: Wall-Facing Handstand Holds (:15-:20 / set) , 3–4 Box Handstand Push-Ups (hips stacked over shoulders, elevated feet)
- For Shoulder Sensitivity: Reduce to Strict Dumbbell Press (6–8 reps per minute @ light–moderate load)
For Beginners / New to Inversion:
4–6 Piked Handstand Push-Ups on a box or 5 Seated DB Strict Press + :10 Tall Plank
For Advanced / Competitors:
Add a :02 pause at the bottom of each rep or add a deficit to allow for a more challenging range of motion
Limited Wall Space:
4–6 Deficit Box Piked HSPU
"Looping" (AMRAP - Rounds and Reps)
12:00 AMRAP
200m Row or Ski
30ft Dual DB Front Rack Walking Lunges
10 Dual Dumbbell Push Press
Dumbbell: (Rx50/35, S 40/25)
Score = Rpunds & Reps
Goal: 4+ Rounds
Stimulus: Local shoulder stamina, smooth aerobic pacing, and midline fatigue management
RPE: 7/10
Primary Objective: Complete each full round in 2:00–2:30
Secondary Objective: Keep lunges unbroken and push press in one set throughout
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Announcements
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Goblet Cossack Squats
:15/:15 Single Arm Kettlebell Overhead Hold
10 Hollow Rocks
:10 Hollow Hold
Specific Barbell Prep
Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)
3 Sets x 5/5 Working Up to Prescribed Loading for the Day
Rest 30-60 seconds between sets on build up loading
Back Rack Reverse Lunges (4 Rounds for weight)
For Load:
Every 3:00 x 4 Sets
8/8 Reps
*Look to complete at 40% of 1RM Back Squat
This means all 8 on one leg then all 8 on the next leg.
Modifications:
- Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges
- Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.
"Gorgon" (AMRAP - Rounds)
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.
Stimulus: Posterior chain stability, midline endurance, and unilateral balance.
RPE: 7/10
Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.
Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.
[Gorgon: L2, L1, & Masters 55+] (AMRAP - Rounds)
Level 2:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
---
Level 1:
16:00 EMOM
minute 1: 10 Single Dumbbell Box Step-Overs
minute 2: 15 Abmat Sit-Ups
minute 3: 100ft Farmers Carry
minute 4: 30 second Forearm Plank
Box Height: 24/20in
Dumbbell: 2 x 25/15lb, 12/7kg
Kettlebells: 44/26lb, 20/12kg
---
Masters 55+:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 20/18in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
[Gorgon: Competitor & Travel] (AMRAP - Rounds)
Competitor:
16:00 EMOM
minute 1: 12 Dual Dumbbell Box Step-Overs
minute 2: 20 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 50 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53, 24/16kg
---
Travel / Hotel:
16:00 EMOM
minute 1: 10 Dual Dumbbell Bench Step-Ups
minute 2: 15 V-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
3 Sets
10/10 Single Leg Romanian Deadlifts
:30 Hollow Hold
:60 Wall Sit