Announcements

HGX TEAM IN HOUSE COMP NOV 11

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 Sets, For Quality

:30 Jump Rope Practice

15 Banded Goodmornings

20 Alternating Bird-Dogs

10/10 Single KB B-Stance Deadlift

B: Deadlift (3030 Tempo Deadlift
3 x 10
Rest 3:00 minutes between sets
Starting @ 55% of your 1rm and increasing the load each set.
*Record heaviest set*)

C: Metcon (Time)

"Swing and Spin"

For Time

10-20-30-40-50

American KBS (Rx53/35, S 44/26)

50 Double Unders to Start Each Set (A: 100 singles)

Goal: 6:00-8:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete the KBS Unbroken through the round of 30 reps

Secondary Objective: Unbroken Double Unders

Stimulus: Posterior Chain / Muscular Stamina/ Grip

RPE: 8/10