Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (No Measure)

Breathing basics

- supinated on back (10 breaths/60sec)

- side-lying (5 breaths/30sec each side)

Warm-Up:

10 min glute + core activation (~2-3 sets):

8-10 Glute bridges

8-10 Cat Cow

30 sec Banded lateral side step

10-12 Bird dogs

Squat Mechanics: kneeling squat, air squat, back squat

3 Rounds:

8 Back squat / air squat / kneeling squat

10 Bent over DB row each side

10 min:

1min on bike

6-8 Step downs from box (each side)

15-30 sec side plank each side

Cool down + downtrain breathing

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Buy-in: 50 Leg raises over the DB's

12 rounds

1 Devil press

3 Shoulder to overhead

5 Front squats

100M run

Cash-out 50 Leg raises over the DB's

Please do not drop DB's

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2-3 x

1 min bike

30 seconds rest

Push-ups

1. Knee plank

2. Hold knee plank/rest

3. Floor to knee plank

4. Practice!

Push it, pull it! (No Measure)

EMOM 12 minutes

Minute 1: Push-ups

Minute 2: Bike

Minute 3. Ring rows

Minute 4: Jog

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

200m Run

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

10 KB Sumo Deadlifts

B: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24'' / 20"

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Time Domain: 35:00-40:00 minutes

Time Cap: 45:00 minutes

RPE: 8/10 (would be 9-10 / 10 if done solo)

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy to Moderate pace)

:20/20 Second Banded Lat Stretch e/side

:20/20 Second Banded Front Rack Stretch e/side

3 Strict Pull-Ups + 10 Kipping Swings

5 Barbell Front Squats + 5 Barbell Strict Presses @ 45/35lb / 20/15kg

AA: Warm-up (No Measure)

Primer

2 Rounds

5 Thrusters @ Weight 1

3-5 Chest To Bar Pull-Ups

Rest 1:00 minute

2 Rounds

3 Thrusters @ Weight 2

2-3 Bar Muscle-Ups

Rest 5:00 minutes before beginning 24.3

B: CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

B1: CrossFit Games Open 24.3 Rx (Ages 55+) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chin-over-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chest-to-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here
INTERMIDATE

B2: CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
SCALED

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

10min

Box step ups

250m row or ski erg

****

10min

WB box squats

200m row or ski erg

****

10min

KB sumo deadlift

150m row or ski erg