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)

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Establish a new 2 rep
12min
Then...Rest 2min
Every :90sec for 5 sets
3+5, Strict shoulder press + push press at 75% of heavy 2reps)

B: Metcon (Checkmark)

4 sets

8 DBs Shrugs (heavy-ish)

100M Farmers carry

12/12 DB Rear delt raises

***

Time permitting letters Y,T,W (12 reps each letter)

with small plates