30Apr
HomeGrown CrossFit - Level 1 Group Class
A: Hang Power Clean
TO FINISH YOUR TRANSITION TO WODIFY WE NEED YOU TO UPDATE YOUR PAYMENT INFO (BANK ACCOUNT) INTO WODIFY
AND
EMAIL BREANNE@HGXFIT.COM BACK WITH WAHT MEMBERSHIP PLAN YOU'D LIKE TO MOVE FORWARD WITH.
To enter your payment info in Wodify, go to: My Profile >> Payment Info >> Add a payment method. We're moving forward with ACH (Automated Clearing House, i.e. bank account) information. A coach can add a CC as your payment method if you absolutely do not want to enter a bank account but please note that this will include a 3% CC transaction fee.
IF YOU HAVE NOT SET UP YOUR WODIFY ACCOUNT YET YOU NEED TO DO THAT NOW.
12 Min EMOM
Hang Power Clean x2
Hang Sq Clean x1
Front Sq x1
Load goes up every 3 min.
Total of 4 wt. different wts.
Record your heaviest weight.
B: Metcon (Time)
250m OH Walking Plate Lunge
(R+ 45/25, Rx 35/15)
5 Plate Facing Burpees
Every time the plate is dropped
Time cap 25 min
C: (No Measure)
DID YOU SET YOUR ACCOUNT UP YET!!!!!!!!!!!!!
30Apr
Max unbroken clusters. Remember you NEED to set up your Wodify account. Two things need to happen 1) Your bank account info needs to be added to your profile and 2) You need to personally send me an email (breanne@hgxfit.com) telling me which membership plan you would like to be put under. This needs to be done by today! Thank you.
HomeGrown CrossFit - Level 1 Group Class
A: (No Measure)
5 Rounds
Max UB Cluster (Cluster=Sq Clean Thruster) (R+95/65, Rx 65/45)
Must be more than 8 reps, if not its too heavy, go lighter and start over
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest 2 min. between rounds
Repeat (for a total of 2x)
29Apr
HomeGrown CrossFit - Level 1 Group Class
A: Every Minute On The Minute (EMOM)
12 Min EMOM
Hang Power Snatch x2
Hang Squat Snatch x1
OHS x1
Load goes up every 3 min.
Total of 3 wt. changes
B: Metcon (AMRAP - Rounds and Reps)
AMRAP in 6min
30 Wall Ball (R+ 20/16, Rx 14/10, 10ft)
15 Box Jump (R+30/24, Rx 24/20)
1 Min Rest Between Rounds
Repeat 3x
08Sep
Check out coach Alvin and Patrick go NUTTS
03Jul
Happy Fourth of July, please remember we are closed today. We do not have an official WOD, but if you are doing the burpee challenge, you know you got to do your 25 burpees today. Good luck, have fun and stay safe..
02Jul
Take up this 30 day burpee challenge this month and tone up and boost your leg, butt, core muscles and body strength to the max. Besides it is a lot of fun, even Ruben Lugo is looking forward to finish this.
The challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.
Get them done and visit our facebook burpee challenge group