Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

Nov 28 Friday, modified schedule classes at 8am and 9am

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

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

View Public Whiteboard

A: Deadlift (5x5 at 78-82%
B/T sets: 8/8 Single leg RDL (KB/DB) - heavier than last week)

B: Metcon (Checkmark)

3 sets

10 DB Sumo squats (heavy)

8/8 KB/DB Bulgarian split squats

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3 sets

8 BB Reverse curls (weighted)

8 BB Bicep curls (weighted)

10 BB Drag curls (weighted)