05Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
1:00 Cardio Choice
10 Cat Cows
10 Alternating Scorpion Stretch
8 Thoracic Extensions over Bench
10 Glute Bridges
10 Banded Pull-Aparts
10 Tempo Kettlebell Deadlifts (slow and controlled)
8 Push-Up to Down Dog
:20/:20 Half Kneeling Hip Flexor Stretch
2 x
5 Pause Deadlifts (empty bar or light load)
5 Push-Ups with Pause at Bottom
5/5 Half Kneeling Rotational Reach (bodyweight, feel the pattern)
:20 Hollow Body Hold
Specific Movement Prep
1x @ warm-up weights
3 Deadlifts (pause at knee)
5 Bench Press (light, focus on scap position)
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank or Bodyweight Plank
Primer (No Measure)
2 Sets, building to working weights
3 Deadlifts
5 Bench Press
4/4 Half Kneeling Kettlebell Rotational Chop and Lift
:20 Weighted Plank
Use this to confirm loads and positions before "Colossus" begins.
Colossus (2 Rounds for weight)
EMOM for Load
32:00 EMOM
Min 1: 5 Deadlifts
Min 2: 8-10 Bench Press
Min 3: 8/8 Half Kneeling Kettlebell Rotational Chop and Lift
Min 4: :40 Weighted Plank
Deadlift: 65-70% of 1RM
Bench Press: 55-60% of 1RM
Kettlebell: 35/18lb
Weighted Plank: (Rx45/35, Rx25/15)
Score = Load used for DL and Bench Press
Goals: Successful Quality Reps Across All 8 Rounds
Stimulus: Posterior + Push Strength / Midline Stability
RPE: 6-7/10
Primary Objective: Maintain consistent load and movement quality across all eight rounds of the EMOM, treating each minute as a focused strength set rather than a conditioning push.
Secondary Objective: Develop accessory midline strength and rotational power through the kettlebell chop and lift and weighted plank, supporting the primary barbell movements and long-term structural resilience.
Accessories (Checkmark)
For Quality
4 Sets:
5 Ring Dips @ 31x3 Tempo
12 Weighted GHD Hip Extension
Load: Choice
04Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
GYM CLOSED (AMRAP - Rounds and Reps)
"Tom" (Parntered)
For Rounds + Reps:
25:00 AMRAP (With a Partner, Split as Needed)
7 Muscle-Ups
11 Thrusters
14 Toes-to-Bar
Barbell: (Rx155/105, S 125/85)
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.
Goals: 7-9 Rounds
Stimulus: Upper Body Interference / Gymnastics Density
RPE: 9/10
Primary Objective: Maintain pre-planned partner splits across all three movements, keeping ring muscle-ups in sets of 2-4 and thrusters in sets of 3-5 throughout the full 25:00 window.
Secondary Objective: Keep toes-to-bar split in clean sets of 7-7 between partners and protect the transitions, arriving at each movement ready to go rather than recovering at the bar or the rings.
03Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
GYM CLOSED JULY 4th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2 min easy row or ski
2 min: 20 sec work/10 sec off
Light slam balls
Easy step ups/Dallas seated pull to low bar
Power Snatch (9 sets on the 1.5 min
Sets 1-3:
3 power snatch (75%)
Rest :30, add weight
Sets 4-6:
3 power snatch (80%)
Rest :30, add weight
Sets 7-9:
3 power snatch (85%)
)
Welcome Jordan!! (Checkmark)
3 min:
400 m run or shuttle runs
3 min:
500/400 row
3 min:
500/400 ski
3 min:
12 cal bike
03Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (No Measure)
General Warm-Up
200m Run
1:00 Bike
1:00 Row
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
2 x
10 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
12/9 Calorie Row
12/9 Calorie Bike
Primer (No Measure)
2 Sets at working pace:
200m Run
Max Calorie Bike or Row for :45
Use this to confirm run pacing and machine output before "Silver Surfer" begins.
"Silver Surfer" (8 Rounds for calories)
For Max Calories
4 Sets:
3:00 AMRAP
400m Run
- Max Calorie Bike
Rest 1:00
3:00 AMRAP
400m Run
- Max Calorie Row or Ski
Rest 1:00
Score = Total Calories
Goals: 18/14+ Cals per Set
Stimulus: Lactate Threshold
RPE: 8.5/10
Primary Objective: Maintain a fast, repeatable 400m run pace across all four sets, arriving at the machine with enough output remaining to push max calories for the time left on the clock.
Secondary Objective: Accumulate total calories by keeping machine effort high and transitions from the run to the bike or rower immediate and decisive every set.
Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Single Leg KB RDL
:30 GHD Sorenson Hold
02Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - Legends (65+)
Metcon (Checkmark)
Warmup: 3 Rds
12 reps of Paloff press/Face pulls/Wood chops
Then…
3 Rds, 12/12 single arm ring rows
Partner training: AMRAP
100 Burpee stand + DBs shoulder to overhead
100 Knee raises
100 Sit/stand
Rest as needed
02Jul
Announcements
HGX GEAR for Apparel
HGX Mixed Sex Couples Competition September 19th
July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am
https://www.zeffy.com/en-US/donation-form/bca5b80f-a3b2-4746-baaa-55e34b25840f
Aug 23 UAF Buddy Comp volunteer : Volunteer here!
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Pendlay Row (Time cap: 12min
5x8 at 80% of 1RM
***B/T sets 6 Dual DB Gorilla rows***
50+/35+#)
B: Yates rows (Time cap: 12min
5 x 8 at 80% of 1RM
***B/T sets 5 Chin-ups (weighted)***)
C: Metcon (Checkmark)
3 sets
10 BB Reverse grip bent over rows
3 sets
5/5/5/5 DBs Reverse/Hammer/ISO (tempo 3.1.x.1)/Bicep curls
15/15 DB Preacher curls