Workout of the day

HomeGrown CrossFit - Level 1 Group Class

BRING A FRIEND AND SARA'S SHREDDING SECRETS AT 10AM

A: Metcon (No Measure)

5 mins each:

Bulletproof shoulders

Glute activation

B: Metcon (Time)

Max effort for time:

1000m run

Rest 5 minutes

400m sprint

Rest 4 mins

100m shuttle sprint

Rest 3 mins

C: Metcon (Time)

150 KB (R+53/35, Rx44/26)

HomeGrown CrossFit - Level 1 Group Class

THE ANNUAL HGX HOLIDAY PARTY is Fri Dec 11th at 7:30PM. This year the theme will be HOLIDAY FLARE- Come in your most festive outfit. This will be a potluck style party. Members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Hope to see you all there.

GYM SCHEDULE
Dec 23rd Wed- One class at 9AM, Open Gym 10-11AM
Dec 24th Thur Christmas Eve- GYM CLOSED
Dec 25th Fri Christmas Day- GYM CLOSED
Dec 31st Thur New Year's Eve-GYM CLOSED
Jan 1st Fri New Year's Day- GYM CLOSED

A: Snatch

Take 15-20 minutes to build to today’s 1-RM Sq Snatch

B: Power Snatch

EMOM 20min:

Even min – 60 DU (Scale 120 singles)

Odd min – 3 Power Snatch @ 70-80% 1RM

HomeGrown CrossFit - Level 1 Group Class

THE ANNUAL HGX HOLIDAY PARTY is Fri Dec 11th at 7:30PM. This year the theme will be HOLIDAY FLARE- Come in your most festive outfit. This will be a potluck style party. Members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Hope to see you all there.

GYM SCHEDULE
Dec 23rd Wed- One class at 9AM, Open Gym 10-11AM
Dec 24th Thur Christmas Eve- GYM CLOSED
Dec 25th Fri Christmas Day- GYM CLOSED
Dec 31st Thur New Year's Eve-GYM CLOSED
Jan 1st Fri New Year's Day- GYM CLOSED

A: Metcon (Weight)

Every 2min, for 20min (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg

Metcon (AMRAP - Reps)

Station 2 – 1min of Strict Handstand Push-Ups for max reps

B: Metcon (Time)

4 Rounds

10 Toes to Bar

15 Box Jumps (R+24/20″, Rx20/16")

20 Ab mat sit ups

HomeGrown CrossFit - Level 1 Group Class

THE ANNUAL HGX HOLIDAY PARTY is Fri Dec 11th at 7:30PM. This year the theme will be HOLIDAY FLARE- Come in your most festive outfit. This will be a potluck style party. Members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Hope to see you all there.

GYM SCHEDULE
Dec 23rd Wed- One class at 9AM, Open Gym 10-11AM
Dec 24th Thur Christmas Eve- GYM CLOSED
Dec 25th Fri Christmas Day- GYM CLOSED
Dec 31st Thur New Year's Eve-GYM CLOSED
Jan 1st Fri New Year's Day- GYM CLOSED

A: Deadlift

Every 3min, for 18min (6 sets) of:

5 Deadlifts @ 75-80%

10 Tall Box Jumps

(jump up, step down with support)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Power Cleans (R+155/105, Rx125/85)

10 Burpees Over the Barbell

10 C2B Pull-Ups

HomeGrown CrossFit - Level 1 Group Class

THE ANNUAL HGX HOLIDAY PARTY is Fri Dec 11th at 7:30PM. This year the theme will be HOLIDAY FLARE- Come in your most festive outfit. This will be a potluck style party. Members, friends and family are welcome to bring their favorite dish or drink to share. There will be games and a contest for the best outfit with prizes. Hope to see you all there.

GYM SCHEDULE
Dec 23rd Wed- One class at 9AM, Open Gym 10-11AM
Dec 24th Thur Christmas Eve- GYM CLOSED
Dec 25th Fri Christmas Day- GYM CLOSED
Dec 31st Thur New Year's Eve-GYM CLOSED
Jan 1st Fri New Year's Day- GYM CLOSED

A: Back Squat

Take 20min to build to a 3-RM Back Squat

Note best successful 3-RM.

B: Metcon (AMRAP - Reps)

For max reps:

90sec of Strict Pull-Ups

Rest 90sec

90sec of Strict Handstand Push-Ups

Rest 90sec

60sec of Strict Pull-Ups

Rest 60sec

60sec of Strict Handstand Push-Ups

Rest 60sec

30sec of Strict Pull-Ups

Rest 30sec

30sec of Strict Handstand Push-Ups

C: Metcon (AMRAP - Reps)

Against an 8-minute running clock, for max reps:

1000m Row/Run

Wall Ball (R+20/14, Rx 16/12)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, alternating each movement, complete

10 Rounds

10 DB Hang “Clusters” (R+45/25, Rx 35/15)

10 Burpees

250m Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 Burpees; Partner A runs 250m; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” = Sq Clean into a Thruster