Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every 2min, 4 sets (lighter than last week)
10/10 Dual DB/KB Bulgarian split squats - focus on 90 degrees)

B: Shoulder shrugs (5x8 at 80-85% if 1RM
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B/T sets: 10/10 DB SA Seated rear delt raises)

C: Metcon (Checkmark)

Superset: Arms

3 sets: 10 DBs Hammer curls + 10 DB Tricep ext (behind the neck)

3 sets: 10 DBs Bicep curls + 10/10 DB Kick backs

3 sets: 10 BB Drag curls + 10 BB Skull crushers