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)

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Warm-Up Flow (Checkmark)

General Prep

2 Sets: For Quality

:30 Bike

:15 Transition

:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)

:15 Transition

:30 Wall Supported Handstand Hold

:15 Transition

:30 Alternating Box Step-Ups

:15 Transition

Specific Prep:

2-3 Sets:

7/5 Calorie Echo Bike

5 Hang Power Cleans, Building to Working Loads

3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups

5 Box Jumps, Building to Working Height

"Cerberus" (Time)

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Strict Handstand Push-Ups

10 Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 30/24in

*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.

M/M/F Teams: 180 Calories

F/F/M: Teams: 160 Calories
Score = Time:

Time Domain: 15:00 - 22:00

Time Cap: 25:00

Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work

RPE: 8–9/10

Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.

Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.

[Cerberus: L2, L1, & Masters 55+] (Time)

Level 2:

For Time: 3 Person Teams

Athlete 1:

200/140 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

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Level 1:

For Time: 3 Person Teams

Athlete 1:

150/105 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Push Press

10 Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

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Masters 55:

For Time: 3 Person Teams

Athlete 1:

180/130 Calorie Echo Bike

-

Athlete 2:

5 Rounds

20 Hang Power Cleans

15 Handstand Push-Ups

10 Box Jumps

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

[Cerberus: Competitor & Travel] (Time)

Competitor:

Barbell: 155/105lb, 70/48kg

Strict Deficit Handstand Push-Ups: 3/1.5in

Box Height: 30/24in

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Travel / Hotel: Solo

For Time

1 Mile Run

Into..

5 Rounds

10 Dual Dumbbell Hang Power Cleans

5 Strict Handstand Push-Ups

10 Bench Jumps

Dumbbells: 2 x 50/35lb, 22.5/15kg

Bench Height: 18in

Mobility (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3 Sets

For Quality:

10/10 Single Leg Dumbbell Hip Thrust

8/8 Side Plank Banded Rows