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 - Legends

View Public Whiteboard

Metcon (No Measure)

Warm-up: 3 sets

12/12 Paloff press

12/12 Wood chops

Partner training

200 seated knee raises (I GO - YOU GO)

200 Sit/stand

250M farmers carry (weighted)

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250M farmers carry (weighted)

200 Sit/stand

200 Burpee to DB shoulder to overhead