15Dec
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: Squat Clean and Jerk
Every 3min, for 30min (10 sets):
Sq Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
This is a benchmark workout. Record your performance. Try to power clean push jerk
14Dec
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 (4 Rounds for time)
Every 10min, for 40min (4 sets), perform the following
500m Row
400m Run
(R+50, Rx40) Push-Ups
12Dec
HomeGrown CrossFit - Level 1 Group Class
HOLIDAY SCHEDULE
Dec 23 Wed-One class 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 (Time)
With a partner, for time:
500m run (together)
Then,
20-18-16-14-12-10-8-6-4-2
Push-ups
Toes to bar
Then,
20-18-16-14-12-10-8-6-4-2
Situps
Supermans
500m run (together)
*partners will split up the reps evenly
11Dec
HomeGrown CrossFit - Level 1 Group Class
The Annual HGX Holiday Party is tonight Friday 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 where 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. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.
A: Back Squat
4 Rounds
6-8 Back Squat
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest and walk over to the wall
10 Wall Slides
Rest 1min
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
10 Burpees
20 DB Alt Reverse Lunges (R+55/35, Rx 45/25)
30 Double-Unders (60 Single +15 Attempts)
10Dec
HomeGrown CrossFit - Level 1 Group Class
The Annual HGX Holiday Party is this Friday 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 where 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. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.
A: Push Press
Every 3min, for 18min (6 sets):
Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
The goal is to build to today’s 1-RM Push Press.
B: Metcon (Time)
3 Rounds
10 Strict Handstand Push-Ups
20 Supine Bar Rows (hands pronate)
400m Run
09Dec
HomeGrown CrossFit - Level 1 Group Class
The Annual HGX Holiday Party is this Friday 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 where 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. Also we will be doing a white elephant gift exchange. Bring one wrapped gift to contribute and participate.
A: Squat Clean
Every 3min, for 18min (6 sets):
Sq Clean x 1.1.1.1
(rest 10sec b/t each single)
B: Metcon (Time)
3 Rounds
250m Row/Run
20 Single Arm Alt DB Power Snatch (R+55/35, Rx 45/25)
1 Rope Climb (Scale 3 Rope K2E)
Rest 2min