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 - Uniquely Abled Fitness

Warm-up (No Measure)

2 min machine

Stretch

Warm-up movements!

EMOM 8 min (Checkmark)

Go over pull-up variations (jumping, banded, slow descent, ring rows)

Choose a movement and do 3-5 reps every min.

Hang Power Snatch (5x3
Build over sets)

EMOM 19 Min

*Feel free to adjust numbers or have athletes work for 45 seconds

Min 1: 7 cals machine

Min 2: 4 shuttle runs

Min 3: 10 jumping pull-ups or ring rows

Min 4: 12 db snatch

Min 5: Rest