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)

8:00 minutes, For Quality

:30 Cardio Choice

10 Scapular Pull-Ups

10 Ring Rows

10 Alternating V-Ups

5 Step-Down Box Jumps

B: Metcon (No Measure)

"Take Flight"

20:00 minute EMOM

Minute 1: Max Calorie Machine

Minute 2: 5/4 Bar Muscle-Ups (A: 6 Strict Banded Pull-Ups + 6 Band Assisted Push-Ups)

Minute 3: 8 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Minute 4: 15 GHD Sit-Ups (A: Weighted Sit-Ups)

Goal: 10-15 Calories on machine

Machine can be bike, row, or ski

WOD is open ended today to allow athletes to work on their specific weaknesses (machine/strength)

Primary Objective: Completing the prescribed movement rep targets

Secondary Objective: Machine calories

Stimulus: Gymnastics stamina conditioning

RPE: 8/10

C: Accessories (Time permitting:
For Quality:
12 minute EMOM
Minute 1: 10 Strict Toes To Rings
Minute 2: 8/8 Half Kneeling Kettlebell Chop & Lifts, Light Load
Minute 3: 10 Bent over Barbell Rows )