01Jul
HomeGrown CrossFit - Level 1 Group Class
This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.
A: Renegade Row (5x5)
Dumbell Alt Renegade Rows
5x5 (ea arm alt.)
Increase # ea set.
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30Jun
We will have a normal schedule all week in celebration of the 4th of July.
HomeGrown CrossFit - Level 1 Group Class
This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.
A: Back Squat (Find 1 Rep Max Back Sq)
20 Min to establish
B: Metcon (Time)
21-15-9
S2OH (R+135/95, Rx115/75)
Bar Facing Burpees
R+ & Rx means you jump with both feet over the bar (NO STEPPING)
29Jun
HomeGrown CrossFit - Level 1 Group Class
This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.
A: Metcon (Time)
100 Ab Mat Sit-ups for time
(R+ GHD sit-ups)
B: Metcon (Time)
5 Rounds
20 Ring Rows
250m Run
*R+ on ring rows have body parallel to ground
*No kipping Ring Rows
28Jun
HomeGrown CrossFit - Level 1 Group Class
This Saturday the 4th is our bring a friend day at 10:00-11:00am. All levels are welcome. Tell your friends.
A: Deadlift (Find 1 Rep Max DL )
20 Min to establish
NO ROUNDING
B: Metcon (Time)
4 Rounds
15 Pull-ups
10 Ring Dips
*Rx no bands on anything
*Scaled use bands
27Jun
HomeGrown CrossFit - Level 1 Group Class
YOGA
A: (No Measure)
Get Flexible
26Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Spend 10 minutes working on handstands:
Holds, pushups, walks, being inverted.
B: Metcon (AMRAP - Rounds and Reps)
With a partner, complete:
AMRAP 20 mins
100 DUs (SUB 100 singles+10 attempts)
90 Air squats
80 KBS (R+ 53/35, Rx 44/26)
70 Sit-ups
60 Pullups (SUB kneeling ring pullups)
50 Box jumps (R+ 24/20", Rx 20/16)
40 Toes2Bar (R+ T2B, Rx Hanging leg raise)
30 Push press (R+ 45/33, Rx 33/15)
20 Squat cleans (R+ 45/33, Rx 33/15)
10 Handstand push-ups (SUB 1 minute handstand hold each)