Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: band stretch

Interval training: Rotate every 10 reps

Wood chops

Banded face pulls

Banded tricep ext (together - both arms)

Plate halos

Plate ground to overhead

Plate standing rotations

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

250M “brisk” walk