Workout of the day

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Back/Biceps: Supersets (time cap 24min)

4 sets

8 Pendlay rows

8 BB bicep curls - weighted

4 sets

8 Bent over rows

8 BB reverse curls - weighted

4 sets

8 Yates rows

8 BB drag curls - weighted

B: Shoulder shrugs (EMOM 5min
8 reps at 88-90%
***
Immediately into.
3 sets: 8/8/8
Angle delt raise/front delt raise/Arnold press)

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

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Warm-Up

2 Sets: For Quality

1:00 Cardio Choice

8 Barbell Bradford Press with Lockout

10 Alternating Box Step-Ups

10 Hollow Rocks

10 V-Ups

10 second Hollow Hold

“Feel The Fire”  (AMRAP - Rounds)

40:00 EMOM

minute 1: 14/12 Row or Ski or 10/8 Cal Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 GHD Sit-Ups (A: abmat sit ups)

minute 5: Rest

Barbell Load: (Rx 75/55, S 65/45)

Dumbbell Load: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
--

Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus : Muscular Endurance and Aerobic Capacity

RPE : ~6/10

Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

Optional Accessories (AMRAP - Reps)

3 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

250M weighted walk (together)

Partner 1: 25 Box step ups + 20 Air squats

Partner 2: 15 KB swings + 15 KB high pulls

Then switch movements

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

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Warm-up

2-3 Sets, For Quality

:30 Seconds Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

12 Alternating Single Arm Kettlebell Swings

6/6 Single Arm Ring Row s

10 Ring V-Out s

“Hide The Anger, Practice Smiling in the Mirror” (5 Rounds for time)

For Time:

Every 3:00 x 5 Sets

50 Double Unders (A:100 singles)

8/8 KB Hang Snatch (A: DB)

5/4 Ring Muscle Ups (A:5 s trict Pull-Ups +5 Strict Ring Dips)

Kettlebell: (Rx53/35, S 44/26)

DB: (Rx50/35, S 40/25)
Goal: 1:30-2:15/ Set

Score: Average Interval Time

Primary Objective : Achieve each set in under 2:15

Secondary Objective : Unbroken Ring Muscle-Ups

Optional Accessories (Checkmark)

For Quality:

12:00 EMOM:

Minute 1 - 10-12 Dumbbell Bench Press

Minute 2 - 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - HGX-FIT

A: Incline Bench Press (Weight)

6 x 5 at 65-70%

B: Metcon (No Measure)

4 Sets

8 DB pullovers (70/50)

8/8 DB SA floor press

8/8 DB SA barrel press

***

3 sets

8 DBs skull crushers

20 GHD/Vups

8 DBs kick backs

20 GHD/Vups

8 Diamond push-ups

20 GHD/Vups

Announcements

Next HGX Apparel order Feb

HGX Intermural Open Feb 28-March 14

CrossFit Kids MLK Bring a Friend day Jan 20th at 3:30-4:15pm breanne@hgxfit.com to reserve a spot

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up: 

8:00 minutes, For Quality

5/5 World’s Greatest Stretch

10 Alternating Cossack Squats

5 x Lateral Shuttle (10ft / 3m)

5 Inchworm Push-Ups

5 Up Downs

—

Then Take 4:00-6:00 minutes to Build to starting loads on the Barbell

Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
)

Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.

“Gotham's Reckoning” (6 Rounds for reps)

For Max Reps

6 Sets

1:45 AMRAP

5 Shuttle Runs

15 Goblet Squats

Max Burpees to Target

Rest 45 seconds b/t sets

Score = Total Reps Completed

KB/DB Loads: (Rx70/53, S 53/44)/(Rx70/50, S 60/40)

Shuttle Run = 25ft Out and Back
--

Primary Objective: Complete the Buy-In Work requirement in under 1:15.

Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.

RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.