Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

B: Push Press (Every 2:00 minutes, 5 Sets
Percentage is based on your 1RM
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 3 Reps @ 85%
*Record set 4 and 5 )

C: Metcon (Time)

"Run Amok"

For Time

100m Run (A: 7/5 Cal Bike)

5 Bar Facing Burpees

5 Thrusters (Rx 115/75, S 95/65)

200m Run (A: 14/11 Cal Bike)

7 Bar Facing Burpees

7 Thrusters

300m Run (A: 21/16 Cal Bike)

9 Bar Facing Burpees

9 Thrusters

400m Run (A: 27/22 Cal Bike

11 Bar Facing Burpees

11 Thrusters

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Push the pace on the runs, steady through the burpees and work for unbroken thrusters. Primary Objective: Complete the workout-fastest time possible

Secondary Objective: Unbroken Barbell Thrusters

Stimulus: Leg Stamina / V02 Max

RPE: 9/10