14Nov
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
6 Dumbbell Hang Muscle Cleans
6 Dumbbell Front Squats
6 Dumbbell Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
3 Reps @ ~60-65%
Then put working loads on the barbell
Conditioning Prep and Primer (After Squats)
5 minutes of Toes to Bar Prep and Scaling Mods
-
2 Sets
2 Devils Press
3 Dumbbell Thrusters
4 Toes to Bar
Front Squat (Weightlifting Variable Reps & Sets)
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
Modifications:
- Split Squat: For Back Pain / Discomfort
- Box Squat: Knee Pain and / or Back Pain
- Lighten the Load and Stick to 8 Reps @ light to moderate loads
"Body Movin'" (AMRAP - Rounds and Reps)
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Toes to Bar
Dumbbells: (Rx50/35, S 40/25)
Goal: 7+ Rounds / ~1:30 / round
Score = Rounds + Reps
Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.
RPE: 8.5–9/10
Primary Objective:
Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.
Secondary Objective:
Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.
13Nov
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
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 - HGX-FIT (Progressive Overload/Accessories)
A: Deadlift (5x5 at 78-82%
B/T sets: 8/8 Single leg RDL (KB/DB) - heavier than last week)
B: Metcon (Checkmark)
3 sets
10 DB Sumo squats (heavy)
8/8 KB/DB Bulgarian split squats
***
3 sets
8 BB Reverse curls (weighted)
8 BB Bicep curls (weighted)
10 BB Drag curls (weighted)
13Nov
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
400m Group Run
-
1:00 Row or Bike or Ski
10 Dual Kettlebell Deadlifts, light loads
1:00 Bike or Row or Ski
:30/:30 Side Plank
-
10m A-Skips
10m B-Skips
10m High Knees
10m Butt Kicks
-
Build to Working Loads on Farmers Carry, then get into the workout
“No Sleep Till Brooklyn” (Time)
3 Rounds for Time:
500m Row or Ski
100ft Farmers Carry
400m Run
30/22 Cal Bike
100ft Farmers Carry
400m Run
Kettlebells 2 x (Rx70/53, S 53/44) Dumbbells 2 x (Rx70/50, S 60/40)
Time Domain: 30:00-35:00
Time Cap: 40:00
Score = Total Time
Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.
RPE: 7-8/10
Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.
Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.
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
12Nov
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
Gym holiday hours
Nov 27 Thursday, Thanksgiving day- Gym closed
Nov 28 Friday, modified schedule classes at 8am and 9am
HomeGrown AthletX - Functional Fitness (CrossFit)
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
--
2 Sets: For Quality
:15/:15 Active Hang + Passive Hang
8 Bradford Press with Lockout
6 Inchworm Push-Ups
10 Alternating V-Ups
:10 Hollow Hold
Specific Barbell Prep
2 Sets
5 Behind the Neck Press in Split
3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps
--
Add Loads
--
3 Sets Building to 70%
2 Split Jerk with 2 sec Pause in recovery on Second Rep
-
Then put working loads on the bar and start the clock
Primer Before the Strength EMOM
Touch on GHD Technique and Tackle 4-5 Reps
Build to Working loads on Dumbbell Bench Press and Tackle 4-5 reps
Touch on Strict Pull-Up Variations (Banded, Jumping with Eccentric, Toenail Spot, Ring Rows) and Perform 4-5 of working variation for the Strength EMOM
Split Jerk Complex (5 Rounds for weight)
Every 2:00 x 5 Sets
Pause Split Jerk + Split Jerk
1+2 @ 70%+
*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
% of Split Jerk
- Modifications:
- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.
- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.
"Intergalactic" (AMRAP - Rounds)
16:00 EMOM
minute 1: 12/9 Strict Pull-Ups
minute 2: 15 Dumbbell Bench Press
minute 3: 18 GHD Sit-Ups (A: Abmat Sit-Ups)
minute 4: Rest
Loads: Choice
The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 4 Sets of strength EMOM
Score = Successful Rounds Completed
Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.
RPE: 7–8/10
Primary Objective: Complete all prescribed reps across each working minute with unbroken or near-unbroken sets.
Secondary Objective: Maintain consistent tempo and breathing across all rounds to preserve movement integrity.
Scoring = Rounds completed
11Nov
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
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 - HGX-FIT (Progressive Overload/Accessories)
A: Incline Bench Press (Weight)
15min to find a new 2RM
Compare to 9/16/2025
***
3 sets
8 BB Incline close grip bench press
12 DB flys
12 Hindu push-ups
20 Plate ceiling crunches
B: Metcon (Checkmark)
3 sets
10 BB Skull crushers
10 Plate tricep ext
10 Close grip push-ups
10 Bench dips
***
2 sets
15 BB Behind the back wrist curls
11Nov
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
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)
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)
Warm-Up Flow (Checkmark)
2 Sets: For Quality
1:00 Cardio Choice
5/5 World's Greatest Stretch
10 Down Dog Calf Gas Pedals
8-10 Reverse Nordic Curls , light range of motion
:20 Wall Sit
Workout #1 (Time)
“Partner Manion”
7 Rounds for Time: w/ a Partner
400m Run
29 Back Squats (135/95 lb)
Only one partner works at a time. split work as needed for the squats. 200m run each. Take the bar from a rack.
In honor of: First Lt. Travis Manion, U.S. Marine Corps.
(Rx135/95, S 115/75)
Goal: Sub 40:00
Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.
1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.
Alternative Workout #2
"Chad 1000X" (Time)
For time:
1,000 weighted box step-ups
Ruck: RX:45/35lb, S:35/25 Ruck, 20in Box
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.
Time Domain: 50-55 minutes
Time Cap: 55 minutes
Score = Total Time
Stimulus: A long, mental and physical grind focused on endurance, resilience, and dedication. The goal is not speed, but steady movement and mindset—representing persistence, discipline, and respect for those who served.
RPE: 7–9/10 (builds progressively; endurance and mental toughness piece)
Primary Objective: Complete all 1,000 step-ups with deliberate pacing and posture, sustaining a consistent cadence throughout.
Secondary Objective: Minimize total rest time. Have a set plan of attack and tackle it with prescribed rest times during the step-ups.
[Adjusted Chad 1000X: ] (Time)
750 Unweighted
---
500 Box Step-Ups
Unweighted, 16in Box