Announcements

HGX TEAM IN HOUSE COMP NOV 11

Phoenix Workout Nov 4th @10AM

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

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

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

1:00 Row

1:00 Ski

1:00 Bike

into..

"Burpee Simon Says"

Position 1: Chest to Deck

Position 2: Top of the Plank

Position 3: Feet to Hands

Position 4: Top of Squat

Position 5: Jump to Sky

B: Gymnastic Skills (Ring MU and rope climb progressions)

C: Metcon (AMRAP - Rounds and Reps)

"Children of the Corn"

24:00 minute, Partner AMRAP

12 Ring muscle-ups (A: burpee pull up)

24 Deadlifts (Rx 225/155, S 165/125)

3 Rope climbs (A: strict pull ups )

24 Calorie row ski or bike or 400m run