Workout of the day

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)

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

Check out coach Alvin and Patrick go NUTTS

CrossFit "NUTTS" HERO WOD

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..

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

Nice job to those who tackled 14.3.  We heard that some had a hard time with it,  it is one of those workouts that really can’t be done again and again as it is very hard on your back.  We hope you did awesome, if not,  14.4 is coming your way..   Enjoy the week everyone.