02May
Sorry no yoga on Sunday, instead set up your Wodify account. Thanks
30Apr
To finish your transition to Wodify we need you to update your payment information in Wodify and breanne@hgxfit.com back with what member plan below you'd like to move forward with. WE NEED THIS BY TODAY!!!
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.
HomeGrown CrossFit - Level 1 Group Class
A: Every Minute On The Minute (EMOM) (No Measure)
12 Min EMOM
Hang Power Clean x2
Hang Sq Clean x1
Front Sq x1
Load goes up every 3 min.
Total of 3 wt. changes
B: Metcon (Time)
250m OH Plate Lunge
(R+ 45/25, Rx 35/15)
5 Plate Facing Burpees
Every time the plate is dropped
Time cap 25 min
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