Announcements

CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

Thanksgiving Day modified schedule Open Gym 7-9AM

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 85%+
All sets - time cap 10min
Immediately into..
Barbell shrugs (from the rig)
10 min to build to a heavy 3RM

**Time cap 20min)

Metcon (No Measure)

Grip work: EMOM 12 (4 rounds)

1min BB static hold 205/175

50' DBs Farmers carry 70/50

1min Dead hang

*****

5 rds

10/10 DB bent over rows

20 Vups