14Nov
Announcements
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
Thanksgiving Day modified schedule Open Gym 7-9AM
HomeGrown AthletX - Legends
Metcon (No Measure)
20min EMOM
Min 1: Row
Min 2: DB clean (switch every 5reps)
**Even minutes - movements change to the following **
Min 2: Cleans
Min 4: Shoulder to overhead
Min 6: Clean to overhead
Min 8: Bicep curls
Min 10: Hammer curls
****
Remaining time:
15 Paloff press (red band)
14Nov
Announcements
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
Thanksgiving Day modified schedule Open Gym 7-9AM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
12 DB standing flys
12 DB rear flys
5 sets
10 DB pullovers
10 DB close grip press
10 DB flat bench press
5 sets - Tall kneeling (pair of DBs)
10 DB hammer curls
10 DB reverse curls
10 DB bicep curls
13Nov
Announcements
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
Thanksgiving Day modified schedule Open Gym 7-9AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8 minute EMOM, Alternating each minute:
Minute 1: 30 second Jump Rope
Minute 2: 5/5 World's Greatest Stretch
Minute 3: 7 Walking Inchworm Push-Ups
Minute 4: 10 Air Squats + 10 Alternating Step-Ups
B: Back Squat (Pause Back Squat (3sec)+ Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
*Record set 6*
2ndwave of reps need to be heavier)
C: Metcon (AMRAP - Rounds and Reps)
"From the Ground Up"
12:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps (Rx24/20, S 20/16″)
2-4-6-8-10-12 Dual DB Step-Overs (Rx50/35, S 40/25)
10-20-30-40-50-60 Double Unders (A: double to singles)
Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Round of 5 reps is when the workout really starts.
Primary Objective: Complete the round of 7-14-70
Secondary Objective: Stay unbroken across step-ups and double unders
Stimulus: Leg Stamina / Quads
RPE: 8/10
12Nov
Announcements
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
Thanksgiving Day modified schedule Open Gym 7-9AM
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
10 rds
10 DB floor press (50/35)
10 DB standing flys
100M Farmers carry
*****
EMOM 10 (:45sec on/:15 sec off)
Min1: DB crush grip skull crushers
Min2: Diamond push-ups
11Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
Thanksgiving Day modified schedule Open Gym 7-9AM
HomeGrown AthletX - Functional Fitness
10Nov
Announcements
HGX TEAM IN HOUSE COMP NOV 11
CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
Thanksgiving Day modified schedule Open Gym 7-9AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00, For Quality
1:00 Machine Choice
5 Inchworm Push-Ups
10 Quadruped Scapular Push-Ups
5/5 Single Arm Ring Rows
10 Air Squats
B: Metcon (3 Rounds for reps)
"The Neverending Story"
10:00 minute AMRAP
1000m Run (A: 75/50 Cal Bike)
In the Remaining Time Complete AMRAP
10 Thrusters (Rx 95/65, S 75/55)
10 Pull-Ups (A: Jumping Pull-Ups)
Directly into..
10:00 minute AMRAP
100/80 Cal Row or Ski or 70/65 Cal Bike
In the Remaining Time Complete AMRAP
10 Wall Balls (Rx 20/14, S 16/12)
10 Push-Ups
Directly into..
10:00 minute AMRAP
100/80 Cal Row or Ski or 70/65 Cal Bike
In the Remaining Time Complete AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
Primary Objective: Complete 3+ Rounds within each 10:00 minute AMRAP
Secondary Objective: Complete each monostructural component in under 6:00 minutes
Stimulus: Muscular Endurance / Aerobic Power
RPE: 9/10