Announcements

HGX GEAR for Apparel

2027 CrossFit Open Feb 18, Feb 25, March 4

Seated Athletes CrossFit Class Nov 14th 11AM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Wall ball warm up

Back Squat (5x5
build over sets
Dallas: box transfers)

Metcon (Checkmark)

5 rounds:

200 row or 8 cals bike

8 hanging knee raises (v-up or Russian twist)

200 run

100 m farmer's carry (:45 hold)

30 jumprope or 50 split rope