Workout of the day

HomeGrown CrossFit - Level 1 Group Class

REMEMBER THERE IS NO 6:30PM CLASS ON FRIDAYS. THANKS

A: Metcon (Weight)

1a) 3 Rounds not for time

Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout

R+ 8reps (add wt if 8 UB with pauses is too easy)

Rx 6reps

Scaled 4reps w/band

- rest 1min

1b) 3 Rounds

3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible - Rest 1min
*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

3 Rounds

12 DB Thrusters (R+55/35, Rx 45/25#)

18 Single Arm Snatch (9 each side)

24 Split Jumps (each jump counts 1 rep)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

1a) 4 Rounds not for time

R+ 5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups

Rx 4 Strict TTB + 3 Strict Pull-ups + 3 C2B Kipping Pull-ups

Scaled 3 Strict TTB + 2 Strict Pull-ups - rest 1:00

1b) 4 Rounds not for time

5 Back Sq @65% 1RM last set try to go heavier if you can -rest 1:00
*1a&1b means alternate 1a and 1b until done

B: Metcon (Time)

200 DU (Scaled 400 singles +100 Attempts)

Run 1000m

Row 1200m

HomeGrown CrossFit - Level 1 Group Class

A: Hang Clean (1×5@70%, 1×5@75%, 1×5@80%, 1×5@75%)

(just above knee) – rest as needed

Hang Sq Clean

B: Metcon (AMRAP - Rounds and Reps)

20 AMRAP

100m Single Arm DB Waiter Walk (down on left, back on right arm)(R+55/35, Rx 45/25#)

10 Alt Step ups on 12'' box w/ a BB back rack (R+95/65, Rx 75/55#)

8 KB Swings (R+70/53, 53/36#)

Let's set some PRs

HomeGrown CrossFit - Level 1 Group Class

A: Clean and Jerk (establish a 1RM Clean & Jerk )

3 attempts (20min)

B: Metcon (Time)

5 Rounds

50 Shuttle Run

(12.5m down&back, 25down&back)

15 Supine Bar Rows

7 C&J (R+155/105, Rx125/85#)

-Rest 1min

Please welcome Phong Le to HGX. He is a certified Personal Trainer and CrossFit coach who focuses on instilling his clients with a lifetime of health and fitness knowledge. With every client he spends a tremendous amount of time focusing on proper technique. Once proper technique is achieved Phong will advance them and focus on strength training. His clients will get enhanced results out of each workout from Phong's fitness ideology. Phong began as a Head Coach at CrossFit Gilroy and also coached at Coast Range CrossFit. His training certifications include CrossFit L1, Kelly Starret mobility Certification, NASM, TRX, Kettle Bell, UFC NSAM, Yoga 200 RTY Fog Lotus. He also has trained and coached competitors for Bikini and CrossFit competitions. In 2009 and 2010, he competed in Crossfit. Peacebank Yoga Studio deemed him student of the month for his dedication and enthusiasm(he has participated in over 550 classes in one year). He is also inspired by Brazilian Ju Jitz Zu and is continually growing his field of knowledge in the fitness industry to help promote a healthy and functional lifestyle.
If you come to the Monday 4:30, 5:30 or 6:30pm classes you will get a chance to meet Phong.

HomeGrown CrossFit - Level 1 Group Class

A: Power Snatch (3 Power Snatches)

EMOM for 7:00 – begin at 60% of 1rm Power Snatch

*R+ add weight each minute to a near maximal triple, no misses

*R+ All Power Snatches T&G (touch&go)

B: Metcon (Time)

4 DB Turkish Get ups

10 Burpee Box Jumps

Run 250m

6 DB Turkish Get ups

18 Burpee Box Jumps

Run 250m

8 DB Turkish Get ups

24 Burpee Box Jumps

Run 250m

*TGU (R+55/35, Rx 45/25#)

*BJ (R+30/24, Rx 24/20″)

Happy 4th of July. Today we will have our regular class at 9:00am and open gym at 10:00-11:00am. Also at 10:00am is our free beginner class.
Today's the day for #redwhiteandblue! #🇺🇸 #Nano5 #4thofjuly #july4th #july4 #independenceday #crossfit #crossfitshoes #reebok #reebokcrossfit #happyfourth #workout #HomeGrownCrossfit #wod #hgx #sancarlos #HGXFIT

HomeGrown CrossFit - Level 1 Group Class

A: Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
ALL HANDSTAND PUSH UP HAVE TO BE STRICT (SUB 3 DB Strict Press )

DL Rx 225/155, scaled 165/125

DU (SUB 48 singles + 12 attempts)

*PROTECT YOUR HANDS*