7.1.15

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)

6.30.15


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

6.29.15


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

6.28.15


HomeGrown CrossFit – Level 1 Group Class

YOGA

A: (No Measure)

Get Flexible

6.27.15

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)