Announcements

Uniquely Abled Fitness Program Starts 3/3

2024 OPEN APPAREL https://www.bonfire.com/hgx-open-2024/

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes : For Quality

:30 second Machine of Choice

8 Ring V-Outs

8 Bar or Ring Kip Swings

10 Alternating V-Ups

10 Alternating Scorpions

B: Gymnastic Skills (Ring MU progression)

C: Metcon (AMRAP - Rounds and Reps)

“Diddy Kong”

18:00 AMRAP

6 Ring Muscle-Ups (A: Banded Strict Pull-Ups+Push-Ups)

16/13 Cal Row or Ski or 12/9 Cal Bike

54 Double Unders (A:108 singles)

Primary Objective: Complete each movement unbroken

Secondary Objective: Complete 6+ Rounds

Stimulus: High skill gymnastics volume