01Dec
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)
30Nov
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
28Nov
HomeGrown CrossFit - Level 1 Group Class
A: 500m Row (Time)
Max Effort 500m Row
rest 8min
B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
27Nov
HomeGrown CrossFit - Level 1 Group Class
HAPPY THANKSGIVING TODAY we have one class at 9:00am and Open Gym at 10:00-11:00am
A: Metcon (Time)
In teams of 2, with only 1 person working at a time, complete the following:
200 Wall Ball (R+20/14, Rx 16/12)
500m Overhead Carry (R+45/25, Rx 35/15 plate)
200 Push-Ups
500m Overhead Carry
During carry, you must perform 3 Burpees* each every time you switch the partner carrying the load.
*Burpees may be completed inside the gym at the end of each lap around the block.
35min Time Cap
26Nov
HomeGrown CrossFit - Level 1 Group Class
***************HAPPY THANKSGIVING **************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!
ALSO WEAR TALL SOCKS OR PANTS THERE ARE ROPE CLIMBS.
Tomorrow Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Metcon (Time)
12 DAYS OF CHRISTMAS
1 Rope Climb (3x Rope pull from floor to standing for non-xfitters or those who don't have rope climb)
2 KTE
3 Slam Ball (Rx 20/10)
4 Lunges
5 SDLHP (Rx 75/55)(will be 36# KB for non-xfitters)
6 Push Ups
7 Sit Ups
8 Box Jumps (Rx24/20'')
9 Wall Balls (Rx20/14)
10 Pull Ups (Banded for those who don't have Pull ups)
11 DUs (3xSingles for those who don't have DUs)
12 Burpees
Done Just like the song:
1 Rope Climb then
2 KTE & 1 Rope Climb then
3 Slam Ball & 2 KTE & 1 Rope Climb and so on.......
25Nov
HomeGrown CrossFit - Level 1 Group Class
Tomorrow, Thursday, Thanksgiving the 26th
********************************************************
WE WILL HAVE ONE CLASS AT 10:00-11:00AM
ALL HGXers, BOOTCAMPers FRIENDS AND FAMILY ARE WELCOME TO PARTICIPATE IN THE WORKOUT. WEAR HOLIDAY ATTIRE OR SUPER HERO STUFF IF YOU WANT TO MAKE IT MORE FUN!!!
Friday the 27th we will have one class at 9:00am and Open Gym at 10:00-11:00am
A: Metcon (Weight)
Every 2min, for 6min (3 sets):
20 Alt. DB Walking Lunge
Go heavy the final steps should not be performed without struggle.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 5min
20 DU (Scale 40 singles and 10 attempts)
10 Air Squats
Rest 1min
AMRAP 5min
5 DB Man-Makers (R+45/25, Rx 35/15)
10 Box Jumps (R+24/20″, Rx20/16")
Rest 1min
AMRAP 5min
5 Toes to Bar
10 Push-Ups
*Man-Maker=Alt. DB Rows from the Plank, push up, sq clean, thruster.