Workout of the day

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04
May

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

EMOM for 14 min

1 OHS start at (R+135/95, Rx choose weight to do proper OHS)

R+ Add weight every min. Work your way by to a heavy single. If you max out drop wt and keep going.

Rx- practice/proper form do not add #

B: Metcon (Time)

9-7-5

OHS (R+ 135/95, Rx 95/65)

100m DB Farmer Carry

(R+55/35,Rx 45/25)

04
May

HomeGrown CrossFit - Level 1 Group Class

A: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*Kipping HSPU are only allowed if you can do 2 strict HSPU with no ab mate.

*No more then 3 ab mats can be used.

*No landing on your head.

*SUB HSPU with DB presses

B: Metcon (Time)

4 Rounds

10 Pull ups

10 Air Sq

C: (No Measure)

10mins of DU skill work

If you have DU find your max UB set

02
May

Sorry no yoga on Sunday, instead set up your Wodify account. Thanks

30
Apr

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!!!!!!!!!!!!!

30
Apr

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

30
Apr

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)

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 

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