Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2:00 minutes, Cardio Choice

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1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

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2 Sets

60 sec Wall Sit

:20/:20 sec Side Plank

:30 sec KB Dead-Bug

:15/:15 sec Pause Bird Dog Hold

Cruz Ramirez (3 Rounds for time)

Every 12:00 minutes, 3 Sets

50/35 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

50/40 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 70/53lb, 32/24kg

Dumbbell @ 50/35lb, 22.5/15kg

[Cruz Ramirez: Levels] (3 Rounds for time)

Level 2:

Every 12:00 minutes, 3 Sets

40/28 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

40/32 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 53/35lb, 24/16kg

Dumbbell @ 35/25lb, 15/12kg

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Level 1:

Every 12:00 minutes, 3 Sets

30/22 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

30/24 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

100 Single Unders

Kettlebells @ 44/26lb, 20/12kg

Dumbbell @ 25/15lb, 12/7kg

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Masters 55+:

Every 12:00 minutes, 3 Sets

40/28 Calorie Echo

200ft (60m) Kettlebell Farmers Carry

40/32 Calorie Ski or Row

100/100ft (30/30m) Single Arm DB Overhead Carry

50 Double Unders

Kettlebells @ 53/35lb, 24/16kg

Dumbbell @ 35/25lb, 15/12kg

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Competitor:

Complete Day Off

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Big Class Option

Every 12:00 minutes, 3 Sets

Minutes 1-2: Echo Bike @ 60-70%

Minute 3-4: 200ft (60m) Farmers Carry

Minutes 5-6: Calorie Row or Ski @ 60-70%

Minutes 6-8: 100/100ft (30/30m) Single Arm Overhead Carry

Minute 9: 50 Double Unders

Kettlebells @ 70/53lb, 32/24kg

Dumbbell @ 50/35lb, 22.5/15kg

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Hotel Gym / Travel / Limited Equipment

Every 12:00 minutes, 3 Sets

600m Run

200ft (60m) Farmers Carry

600m Run

100/100ft (30/30m) Single Arm Overhead Carry

50 Double Unders