Friday 5.1.15

image

To finish your transition to Wodify we need you to update your payment information in Wodify and breanne@hgxfit.com back with what member plan below you’d like to move forward with. WE NEED THIS BY TODAY!!!

To enter your payment info in Wodify, go to: My Profile >> Payment Info >> Add a payment method. We’re moving forward with ACH (Automated Clearing House, i.e. bank account) information. A coach can add a CC as your payment method if you absolutely do not want to enter a bank account but please note that this will include a 3% CC transaction fee.


HomeGrown CrossFit – Level 1 Group Class

A: Every Minute On The Minute (EMOM) (No Measure)

12 Min EMOM

Hang Power Clean x2

Hang Sq Clean x1

Front Sq x1

Load goes up every 3 min.

Total of 3 wt. changes

B: Metcon (Time)

250m OH Plate Lunge

(R+ 45/25, Rx 35/15)

5 Plate Facing Burpees

Every time the plate is dropped

Time cap 25 min

5.1.15

HomeGrown CrossFit – Level 1 Group Class

A: Hang Power Clean

TO FINISH YOUR TRANSITION TO WODIFY WE NEED YOU TO UPDATE YOUR PAYMENT INFO (BANK ACCOUNT) INTO WODIFY

AND

EMAIL BREANNE@HGXFIT.COM BACK WITH WAHT MEMBERSHIP PLAN YOU’D LIKE TO MOVE FORWARD WITH.

To enter your payment info in Wodify, go to: My Profile >> Payment Info >> Add a payment method. We’re moving forward with ACH (Automated Clearing House, i.e. bank account) information. A coach can add a CC as your payment method if you absolutely do not want to enter a bank account but please note that this will include a 3% CC transaction fee.

IF YOU HAVE NOT SET UP YOUR WODIFY ACCOUNT YET YOU NEED TO DO THAT NOW.

12 Min EMOM

Hang Power Clean x2

Hang Sq Clean x1

Front Sq x1

Load goes up every 3 min.

Total of 4 wt. different wts.

Record your heaviest weight.

B: Metcon (Time)

250m OH Walking Plate Lunge

(R+ 45/25, Rx 35/15)

5 Plate Facing Burpees

Every time the plate is dropped

Time cap 25 min

C: (No Measure)

DID YOU SET YOUR ACCOUNT UP YET!!!!!!!!!!!!!

Thursday 4.30.15

image

Max unbroken clusters. Remember you NEED to set up your Wodify account. Two things need to happen 1) Your bank account info needs to be added to your profile and 2) You need to personally send me an email (breanne@hgxfit.com) telling me which membership plan you would like to be put under. This needs to be done by today! Thank you.


HomeGrown CrossFit – Level 1 Group Class

A: (No Measure)

5 Rounds

Max UB Cluster (Cluster=Sq Clean Thruster) (R+95/65, Rx 65/45)

Must be more than 8 reps, if not its too heavy, go lighter and start over

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rest 2 min. between rounds

Repeat (for a total of 2x)

Wednesday 4.29.15


HomeGrown CrossFit – Level 1 Group Class

A: Every Minute On The Minute (EMOM)

12 Min EMOM

Hang Power Snatch x2

Hang Squat Snatch x1

OHS x1

Load goes up every 3 min.

Total of 3 wt. changes

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6min

30 Wall Ball (R+ 20/16, Rx 14/10, 10ft)

15 Box Jump (R+30/24, Rx 24/20)

1 Min Rest Between Rounds

Repeat 3x

Wednesday 04.29.15

image

May is almost here and if you have not set up your Wodify account you need to do that ASAP.
1. Log in to Wodify with your username and password. You should have received this in an email.
2. Add a profile picture along with your bank account and routing number.
3. Email me Breann@hgxfit.com with what membership package you would like to have moving forward.

ALL THREE SETPS NEED TO HAPPEN BEFORE MAY 1ST

Skills/Strength
12 Min EMOM
Hang power snatch x2
Hang squat snatch x1
OHS x1
Load goes up every 3 min.
Total of 3 wt. changes
WOD
AMRAP in 6min
30 Wall Ball (R+ 20/16, Rx 14/10, 10ft)
15 Box jump (R+30/24, Rx 24/20)
1 min rest between rounds
Repeat 3x