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

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

Gym holiday hours

Nov 27 Thursday, Thanksgiving day- Gym closed

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

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (Checkmark)

4 sets: 20min time cap

8/8 DB Bulgarian split squats (45 degree/glute and hamstring)

8/8 DB Cossack squats

8/8 DB Curtsy lunge

*****

5 sets (8 reps)

Seated BB Military press

80% from last week working load

10/10 DB Shoulder press (seated)

10/10 DB Rear delt raises