Friday 11.21.14

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KIDS FITNESS: If your kids are winding down from Soccer, or any other fall organized sport, bring them by to try our kids class. The class is offered Wednesday and Friday from 3:30-4:15 ages 8-13. Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. They will enhance their coordination and agility, increase flexibility, and build strength, power and confidence. All movements are age appropriate and the workouts have been designed specifically by our trainers for children.

Skills/Strength
Overhead Squat - 3@70%, 3@75%, 3@80%, 3RM
WOD
3 Rounds 800m Run
2 Rope Climbs (SUB 6 Rope K2E)
TABATA Backwards
L-Sits in between boxes. (10sec on, 20sec off)

Thursday 11.20.14

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FITNESS 4 FREE: Our next CrossFit beginner class is Saturday December 6th 10:00-11:00 AM. All levels are welcome. It does not matter if you are out of shape or competing at the highest level. Our program and movements are scalable and adapted to your skill level and ability. Each and every member of the HGX staff is genuinely dedicated and passionate about bringing these positive changes to you. Come by and see what our program is all about. Bring your friends and share the love.

Skills/Strength
Push Jerk - 3@60%, 3@65%, 3@70%, 3RM (of split jerk)
WOD
40 C2B Pull ups
20 Back Sq. (L2 225/145, L1 165/120)
1 Mile Run
*L2 No rack on Back sq.

Wednesday 11.19.14

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Remember Thanksgiving weekend the gym will be closed the day of Thanksgiving Thursday  11/27. The next day Friday 11/28 we will have one class at 9:00am open gym at 10:00-11:00am.

Skills/Strength
Power Clean - 3@70%, 3@ 75%, 3@80%, 3RM
WOD
4 Rounds
400m Run
15 Push ups
15 Pendlay Rows (L2 135/95, L1 115/75)
50ft Catwheels (work both directions) (SUB Bear Crawl)
*(50ft=pull up to the wall)

Tuesday 11.18.14

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We are excited to announce a partnership with Prather Ranch for a meat CSA. We are one of two Crossfit gyms in the area that Prather has partnered with for this program. If you haven’t tried Prather’s beef, you are missing out. They take great care of their animals and the land around them which produces the best quality and best tasting meat around.

The Benefits include:

-discount over retail prices

-meat delivered to your door at no added cost

-monthly access to the highest quality meat on the planet

-access to Prather’s online meat store including: pastured poultry, jerky, bacon, sausage and more.

Single Box: $129/delivered (3 month commitment required)

Double Box: $229/delivered (3 month commitment required) Join/Questions: www.prmeatco.csaware.com/store

Please sign up for the “Crossfit Homegrown drop site Questions: email csa@prmeatco.com or call Marianne Jett at marianne_jett@yahoo.com/415-608-9472

Skills/Strength
Push Press - 5@70%, 5@ 75%, 5RM
WOD
5 Rounds
15 KBS (L2 70/53, L1 53/35)
15 Burpees
*L2 Jump Over KB on Burpees
*Faster then on 10/31
100 DU penalty if slower

Monday 11.17.14

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Santa, Mrs. Clause and the Elves Costume, Potluck/BBQ Party
Halloween isn’t the only holiday tailor-made for dress-up. Hit up a costume store or make a Santa suit, Mrs. Claus or even an elf ensemble. On Friday December 5th at 8:30pm come to the gym dress in your best version of what Santa, his wife or his elves would look like. To ensure proper participation, we will award the best dressed Kris Kringle, Mrs. Claus or elf costume with a prize. All members, significant others and friends are invited. The more the merrier.

Also we will be doing a re-gifting-the act of handing off one of your previously received unwanted gifts to someone else. Come with one of last Christmas’ cast-offs — a leopard-print Snuggie, an automatic-twirling spaghetti fork, or a hot-pink clip-on tie. Make sure your gift is wrapped. We will play a version of “White Elephant,” where people can pick from the pile or steal someone else’s new acquisition. One person’s trash is another’s recycling!

Skills/Strength
Back Squat - 5@70%, 5@75%, 5@80%, 5RM
WOD
In an 18min Window:
2 Mile Run
Max Rep Power Snatch (L2 155/105, L1 125/85)