Workout of the day

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Legends

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A: Metcon (Time)

A. Warm up 500m Walk

B. Light CARs

C. Balance

WOD

FOR Time 2 Rounds

1,000m Row/Bike/Ski Erg

10 Air Squats

10 Push Up (Elevated)

10 Knees To Chest (Box for support)

10 Banded Face Pulls

10 DB Hang Power Cleans

10 Wall Balls ( 9’ Target)

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

200m Run

6 Compression Sit-Ups

:30sec Handstand Hold (Wall Supported)

6/6 Single Arm KB Clean

10/10 Paloff Press

B: Handstand Walk

Skills and progression drills

C: Metcon (3 Rounds for time)

"Now You See Me, Now You Don't"

Every 10:00 for 30:00

400m Run (sub 27/22 Cal Bike)

50m Dual DB Farmers Carry (R+50/35, Rx 40/25) (25m down, 25m back)

100ft Handstand Walk (SUB 5-10 wall walks)

25m Dual DB Front Rack + OH Carry (12.5m down, 12.5m back, switch arms)

200m Run (sub14/11 cal bike)

*R+ = Handstand walk

D: Metcon (No Measure)

Core finisher
"7 Minute Abs"

7:00 AMRAP

:10 Seated Pike-Up Hold

:20/:20 Side Plank

:30sec Hollow Hold

:40sec Forearm Plank

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

DB Hang clean and jerk (50/35)

DB bench/floor press

DB Arnold press (floor - legs straight)

Box dips

Remaining time: GHDs

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets for quality
:30sec Double Unders

8 Romanian Deadlifts

6 High Hang Muscle Cleans

6 Front Squats

4 Tall Cleans

B: Hang Clean

Every 2:00 for 12:00

3 Hang Squat Clean

starting @ 70% and increase to a max

*Record heaviest 3reps

C: Metcon (4 Rounds for time)

"Float Like a Butterfly, Sting Like a Bee"

Every 4:00 for 16:00

50 Double Unders (sub 35 DU or 50 singles)

10 TnG Deadlifts

50 Double Unders

Load: starting @ 65% and increase each set

*Rx = 50 DU

*Record weight in notes

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Legends

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

A. Warm up + 500m Walk

B. Light CARs

C. Kettlebell Dead Stop Swings (For Form)

WOD Partner, You Go I Go

20 Minute AMRAP

1 Speed Ladder (Forward/Backward)

2 Box Step Overs

3 Push Ups

4 Ring Rows

5 Plate Hops

6 Ring Rows

7 Burpees (Floor or Box)

8 Plate Hops

9 Wall Ball Toss (Over the rig)

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike

10 Deep Lunge Mountain Cliimbers

6/6 Single Arm KB Arnolds Press

50/50ft Single Arm KB Overhead Carry

Specific Barbell Prep

3 Sets

3 Jerk Drives

3 Push Press

3 Push Jerk w/1sec Pause in Catch

B: Strength

Push Press + Push Jerk

Every 3:00 for 15:00

3+5

Starting @ 75% of 1RM Push Press

*Record heaviest set

C: Metcon (Time)

"Handcuffed Lightning"

For Time

21-15-9

Strict Handstand Push-Up

Line Facing Burpees

Cal Row Ski or Bike or 200m Run

Time Domain: 7:00-10:00

Time Cap: 15:00