Tuesday 10.21.14


For those of you who missed Yoga this passed weekend don’t worry because it will be help every Sunday at 10:00am. While yoga may not incorporate the high intense elements like a CrossFit workouts, it does use our entire body in a different way than we usually use in the gym. Today we may be working on the quick explosive movement of the snatch and this weekend in your yoga practice; you could be working on shoulder stability and flexibility. This stability and flexibility will transfer into your Olympic lifts. Who doesn’t want a better snatch? Come this weekend and try it out.

Remember if you are planning to perform the rope climbs wear tall socks or something to protect your shins.

Push Press - 5x5@70%
6 Rounds
3 Sq. Snatches
(L2 155/105, L1 125/85)
2 Rounds of CINDY
(CINDY= 5 Pull-ups, 10 Push ups, 15 Squats)
1 Rope Climbs
(SUB 3 Rope K2E)
35min Time Cap

Monday 10.20.14


Congratulation and welcome back to TJ Ferrara for completing Kokoro camp this pass weekend. Kokoro is designed to break people down, and then rebuild them into a powerful leader and consummate team player—the kind that makes everyone else better. Whatever the path in life, the confidence and wisdom that can be gained during this 3-day intensive camp can multiply ones performance and success by a factor that’s impossible for someone to even imagine.

Kokoro Camp is designed to help people discover the deep power of ones resilient spirit over their mind, and their mind’s control over the body. The program is skillfully executed by a cadre of SEALs with over 125 cumulative years of Special Warfare experience.

Back Squat - 5x5@70%
Hang Power Snatch
(L2 115/75, L1 95/65)
*L2 w/ wt. vest (20/10lbs)
500m DB or KB Farmer Carry (AHAP)

Saturday 10.18.14

Chipper style
partners can split up work however, but must complete one movement before moving on
For time:
400m run (together)
100 Push Ups
80 KBS (53/35)
60 double unders (each)
400m run (together)
60 pull ups
80 wall balls (20/14)
100 sit ups
400m run (together)

Friday 10.17.14


If you have noticed the past two weeks we have not had a lift before the workout. These two weeks we have been focusing on skill work and core strength. Starting on Monday we will be back on our strength cycle.

strict T2B
rest 1 min b/t sets
(sub K2E or hanging leg rises)
5 Rounds
On the 3 min intervals
perform 12 Burpees
and a 400m run

Thursday 10.16.14


Patricia will be teaching our first yoga class starting this Sunday at 10 AM. Patricia used to spend countless hours at the “Globo gym” lifting weight 4-5 times a week and many cardio sessions. After trying different types of training programs, in 2009 she decided to give hot-yoga a try. Yoga was not love at first sight. Her first few classes were very challenging especially in a heated room. After acclimating to the heat, she finally embraced yoga and it quickly became part of her daily routine. Shortly after getting yoga, a friend invited Patricia to attend Mark Sisson’s Primal Blueprint seminar which lead her discovery into the Crossfit world. After a couple months into it, she noticed Crossfit is the only training where she is seeing consistent improvements in strength, endurance and agility. Since then Patricia has been balancing on doing both because her passion for fitness. She believes that both trainings are really complementary of each other in building flexibility, balance, improve concentration and breath awareness to help mental focus and mental endurance.
Her motivation to better improve her practice as well as gaining better understanding the technical knowledge of yoga lead her decision to take Baptiste-Level One training to in 2012. Shortly thereafter she also decided to get her L1 Trainer certification for the same reasons she took yoga teacher training. Patricia is a recent transplant from Seattle where she used to teach yoga at her former Crossfit gym. She’s excited to get back into teaching yoga at HomeGrown Crossfit!

Backwards TABATA L-sits
(10sec of work, 20 sec rest)
8 Round
250m Run
5 GHD sit-ups
10 Plate alt step OH Lunges
(L2 45/35, L1 35/25)
1 Wall Walk
(start with chest on ground and end with chest on ground)