07Dec
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)
A: Shoulder Press (5min for warm-up
Every :90sec for 6 sets
Seated Military press
10-8-6-4-2-2
Percentages: 60-65-70-75-80-80+)
B: Shoulder shrugs (5min for warm-up)
Every 2min for 5 sets
8 BB Shoulder shrugs at 75-78%
8 DBs Rear delt raises
C: Bulgarian Split Squat (5min for warm-up
Every 2:30min for 6 sets
8/8 DBs Bulgarian split squats
8/8 DB Curtsy lunge)
Lunge with back foot on 12'' box
07Dec
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Row/burpee game
Deadlift (5x4 building in weight)
Santa's Sleigh Ride (Checkmark)
With a partner - split work as needed
AMRAP
10 heavy deadlift or kb deadlift
20 jumping pull-up or ring row
Sled push
07Dec
Announcements
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
Gym Holiday Hours
Dec 24 Wed Christmas Eve- Gym Closed
Dec 25 Thur Christmas day- Gym Closed
Dec 26 Fri modified schedule classes at 8 am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body "no arms", 100m Full Long Strokes)
10 Pause Goblet Cossack Squats (1-2 sec on Each Rep)
5/5 Single Arm Strict Press
:20 Down Dog Hold
Specific Prep
200m Row @ Working Pace
30ft (9m) Dual Dumbbell Front Rack Walking Lunges @ Warm-Up Loads
10 Dual Dumbbell Push Press @ Warm-Up Loads
:30 Second Nose to Wall Handstand Hold (Focusing on Elevating Shoulder Blades and Pressing Through the Ground)
-
Go Over
- Box Piked Handstand Push-Ups (Toes on Box or Knees on Box)
- Wall Facing Handstand Push-Ups (Variations starting further away from wall and moving close to wall / to abmat or to floor and variations thereof)
-
Get to working progression for the Wall Facing Handstand Push-Up
Gymnastics Strength (8 Rounds for reps)
8:00 EMOM
4 Wall Facing Handstand Push-Ups
This should be approached as high-quality practice rather than fatigue work. Athletes should focus on stacking (wrist–elbow–shoulder–hip), controlled descent, and maintaining tight body lines against the wall. Reps should stay smooth and unbroken each minute.
Modifications / Scaling Options:
- For Athletes with Solid Inversion but Limited Strength: Wall-Facing Handstand Holds (:15-:20 / set) , 3–4 Box Handstand Push-Ups (hips stacked over shoulders, elevated feet)
- For Shoulder Sensitivity: Reduce to Strict Dumbbell Press (6–8 reps per minute @ light–moderate load)
For Beginners / New to Inversion:
4–6 Piked Handstand Push-Ups on a box or 5 Seated DB Strict Press + :10 Tall Plank
For Advanced / Competitors:
Add a :02 pause at the bottom of each rep or add a deficit to allow for a more challenging range of motion
Limited Wall Space:
4–6 Deficit Box Piked HSPU
"Looping" (AMRAP - Rounds and Reps)
12:00 AMRAP
200m Row or Ski
30ft Dual DB Front Rack Walking Lunges
10 Dual Dumbbell Push Press
Dumbbell: (Rx50/35, S 40/25)
Score = Rpunds & Reps
Goal: 4+ Rounds
Stimulus: Local shoulder stamina, smooth aerobic pacing, and midline fatigue management
RPE: 7/10
Primary Objective: Complete each full round in 2:00–2:30
Secondary Objective: Keep lunges unbroken and push press in one set throughout
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
23Nov
Announcements
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Goblet Cossack Squats
:15/:15 Single Arm Kettlebell Overhead Hold
10 Hollow Rocks
:10 Hollow Hold
Specific Barbell Prep
Warm-Up Barbell Back Rack Reverse Lunges (From the Rack)
3 Sets x 5/5 Working Up to Prescribed Loading for the Day
Rest 30-60 seconds between sets on build up loading
Back Rack Reverse Lunges (4 Rounds for weight)
For Load:
Every 3:00 x 4 Sets
8/8 Reps
*Look to complete at 40% of 1RM Back Squat
This means all 8 on one leg then all 8 on the next leg.
Modifications:
- Adjust to Goblet Reverse Lunges or Dual Dumbbell Farmers Reverse Lunges
- Alternatively consider adjusting to Step-Ups as that can be a better option than lunges for those experiencing knee or hip discomfort.
"Gorgon" (AMRAP - Rounds)
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Score = Minutes completed as prescribed.
Stimulus: Posterior chain stability, midline endurance, and unilateral balance.
RPE: 7/10
Primary Objective:Complete all prescribed work each minute with quality movement and consistency across all rounds.
Secondary Objective: Focus on midline engagement during all carries and planks to maintain posture and control under load.
[Gorgon: L2, L1, & Masters 55+] (AMRAP - Rounds)
Level 2:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
---
Level 1:
16:00 EMOM
minute 1: 10 Single Dumbbell Box Step-Overs
minute 2: 15 Abmat Sit-Ups
minute 3: 100ft Farmers Carry
minute 4: 30 second Forearm Plank
Box Height: 24/20in
Dumbbell: 2 x 25/15lb, 12/7kg
Kettlebells: 44/26lb, 20/12kg
---
Masters 55+:
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups (Reduced Range of Motion)
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 20/18in
Dumbbells: 2 x 25/15lb, 12/7kg
Kettlebell: 44/26lb, 20/12kg
[Gorgon: Competitor & Travel] (AMRAP - Rounds)
Competitor:
16:00 EMOM
minute 1: 12 Dual Dumbbell Box Step-Overs
minute 2: 20 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 50 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53, 24/16kg
---
Travel / Hotel:
16:00 EMOM
minute 1: 10 Dual Dumbbell Bench Step-Ups
minute 2: 15 V-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
3 Sets
10/10 Single Leg Romanian Deadlifts
:30 Hollow Hold
:60 Wall Sit
22Nov
Announcements
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
:30 Bike
:15 Transition
:30 (AMRAP : 3 High Pulls + 3 Tall Muscle Cleans + 3 Strict Press)
:15 Transition
:30 Wall Supported Handstand Hold
:15 Transition
:30 Alternating Box Step-Ups
:15 Transition
Specific Prep:
2-3 Sets:
7/5 Calorie Echo Bike
5 Hang Power Cleans, Building to Working Loads
3-5 Strict Handstand Push-Ups, Box Piked Handstand Push-Ups, or Down Dog Pike Push-Ups
5 Box Jumps, Building to Working Height
"Cerberus" (Time)
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Strict Handstand Push-Ups
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 30/24in
*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.
M/M/F Teams: 180 Calories
F/F/M: Teams: 160 Calories
Score = Time:
Time Domain: 15:00 - 22:00
Time Cap: 25:00
Stimulus: Team Workout with focus on barbell cycling and strict gymnastics work
RPE: 8–9/10
Primary Objective: Maintain consistent pacing between the bike and triplet stations with seamless transitions between athletes.
Secondary Objective: Hold technical proficiency on Hang Power Cleans and Strict HSPU under fatigue, avoiding failed reps or rest longer than :10 before rotating.
[Cerberus: L2, L1, & Masters 55+] (Time)
Level 2:
For Time: 3 Person Teams
Athlete 1:
200/140 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
---
Level 1:
For Time: 3 Person Teams
Athlete 1:
150/105 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Push Press
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
---
Masters 55:
For Time: 3 Person Teams
Athlete 1:
180/130 Calorie Echo Bike
-
Athlete 2:
5 Rounds
20 Hang Power Cleans
15 Handstand Push-Ups
10 Box Jumps
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
[Cerberus: Competitor & Travel] (Time)
Competitor:
Barbell: 155/105lb, 70/48kg
Strict Deficit Handstand Push-Ups: 3/1.5in
Box Height: 30/24in
---
Travel / Hotel: Solo
For Time
1 Mile Run
Into..
5 Rounds
10 Dual Dumbbell Hang Power Cleans
5 Strict Handstand Push-Ups
10 Bench Jumps
Dumbbells: 2 x 50/35lb, 22.5/15kg
Bench Height: 18in
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
3 Sets
For Quality:
10/10 Single Leg Dumbbell Hip Thrust
8/8 Side Plank Banded Rows
21Nov
Announcements
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
Rowathon
Sunday Dec 14th 1-3 pm
$20 to participate
Venmo: https://www.venmo.com/u/uniquelyabledhomegrown
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2 Sets
200m Run
10 Ring Rows
8/8 Single Arm Dumbbell Deadlifts
8 Goblet Squats
10 Deep Lunge Mountain Climbers
Specific Prep
2 Sets
10m A Skips + 10m B-Skips
6 Bar Kip Swings / Elevator Kipping Pull-Ups
6 Alt Dumbbell Snatch
6 Goblet Squats
4 Lateral Burpees over Dumbbells
"Fenrir" (Time)
2 Rounds for Time
400m Run
20 Pull-Ups
400m Run
20 Alternating Dumbbell Snatch
400m Run
20 Goblet Squats
400m Run
20 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb, 22.5/15kg
Score = Time
Goal: 25:00 - 32:00
Time Cap: 35:00
Stimulus: Aerobic stamina and muscular endurance with sustained cyclical output.
RPE: 8–9/10
Primary Objective: Maintain consistent 400m splits across both rounds while moving smoothly through transitions between movements.
Secondary Objective: Keep all movements quick and efficient with the goal of maintaining close to unbroken sets on each round.
[Fenrir: L2, L1, & Masters 55+] (Time)
Level 2:
2 Rounds for Time
400m Run
16 Pull-Ups
400m Run
16 Alternating Dumbbell Snatch
400m Run
16 Goblet Squats
400m Run
16 Lateral Burpees over the Dumbbell
Dumbbell: 35/25lb, 15/12kg
---
Level 1:
2 Rounds for Time
400m Run
20 Jumping Pull-Ups
400m Run
20 Alternating Dumbbell Hang Snatch
400m Run
20 Air Squats
400m Run
12 Burpees
Dumbbell: 25/15lb, 12/7kg
---
Masters 55+:
2 Rounds for Time
400m Run
16 Pull-Ups
400m Run
16 Alternating Dumbbell Snatch
400m Run
16 Goblet Squats
400m Run
16 Lateral Burpees over the Dumbbell
Dumbbell: 30/20lb, 14/9kg
[Fenrir: Competitor & Travel] (Time)
Competitor:
2 Rounds for Time
400m Run
20 Chest to Bar Pull-Ups
400m Run
20 Alternating Dumbbell Snatch
400m Run
20 Goblet Squats
400m Run
20 Lateral Burpees over the Dumbbell
Dumbbell: 70/50lb, 32/22.5kg
---
Travel / Hotel:
2 Rounds for Time
400m Run
15 Strict Pull-Ups
400m Run
20 Alternating Dumbbell Snatch
400m Run
20 Goblet Squats
400m Run
20 Lateral Burpees over the Dumbbell
Dumbbell: 50/35lb, 22.5/15kg
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Friday Finisher (Optional) (Checkmark)
3 Sets: For Quality
10-12 Dual Dumbbell Prone Rows
10-12 Dual Dumbbell Zottman Curls
15 Wall Tibialis Raises