Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3 Sets

:30 sec Echo Bike

:30 sec Bootstrap Squats

:30 sec Inchworm Push-Ups

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2 Sets

:30/:30 sec Samson Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

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8-6-4-2

Barbell Strict Press

Barbell Back Squats

*Start with an Empty Barbell and increasing to starting percentages on the bar

Strength EMOM (10 Rounds for weight)

15:00 EMOM, 5 Sets

min 1: 3 Strict Press

min 2: 3 Back Squat

min 3: Rest

Weights start @ 80% and increase to 3RM for the Day

Race Pace (5 Rounds for calories)

5 Sets

1:00 minute AMRAP

10 Thrusters (Rx 95/65, S 75/55)

-Max Calories

Rest 1:00 b/s
Goal: 8/6+ Calories / Set

Stimulus: Quad Stamina / Anaerobic

RPE: 8/10

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent Calories Achieved Across All Sets

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold