Announcements

HGX GEAR for Apparel

HGX Mixed Sex Couples Competition September 19th

Aug 23 UAF Buddy Comp volunteer : Volunteer here!

UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

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

A: Deadlift (Every 2min for 9 sets. Percentages from 1RM
8-6-4/8-6-4/8-6-4
Wave 1: 65-70-75%
Wave 2: 70-75-80%
Wave 3: 75-80-85%)

B: Metcon (Checkmark)

Grip strength

4 sets

1min heavy BB hold (225/185#), NO straps

1min heavy DBs / KBs 100' farmers carry

1min dead hang (high bar)

1min REST

***

3 sets

10/10 DB Wrist curls (use bench)