Workout of the day

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Back Squat

Take 10-15min to built do 85% or more of your 1-RM Back Squat, and then…

Every 3min, for 15min (5 sets):

2-3 Back Squat

B: Metcon (4 Rounds for reps)

Against a 2min running clock, perform the following:

250m Row/Run

Max Reps of Squat Cleans (R+135/95, Rx 115/75)

Rest 2min between sets, and complete a total of 4 Rounds. (16min Total)

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Push Press

4 Rounds

4-6 Push Press

Rest 30sec

20 Alt. DB Walking Lunge

Rest 60sec

B: Metcon (Time)

5 Rounds

400m Run

Max Rep Unbroken Pull-Ups

Post to comments both your time and number of pull-ups achieved.

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

**MERRY CHRISTMAS**

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

HomeGrown CrossFit - Level 1 Group Class

HOLIDAY SCHEDULE
Dec 23 Wed- One class at 9AM & open gym 10-11AM
Dec 24 Thur XMAS Eve- GYM CLOSED
Dec 25th Fri XMAS Day- GYM CLOSED
Dec 31 Thur New Yrs Eve-GYM CLOSED
Jan 1 Fri New Yrs Day- GYM CLOSED

A: Metcon (AMRAP - Rounds and Reps)

In teams of two complete AMRAP 25 min of:

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

40 KBS (R+70/53, Rx 53/44)

30 Burpees

20 Pull-Ups

100m Sprint w/ Partner

*One partner works at a time, split up work as needed.

B: Metcon (No Measure)

Mobility