Announcements

Strong 1st Workshop May 18th 10a-12p and 1p-5p

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

UAF Buddy Comp 7/13 10:30am-1pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

B: Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 70%+
+ 3 Seated Box Jumps to High Box.

*ending at around 80-82% of our 1RM )

C: Metcon (Time)

“Strictly Confidential”

5 Rounds for Time

5 Weighted Strict Pull-Ups (Rx 20/14, S 16/12)

13/10cal row and ski or 9/7 Cals Bike

12 Wall Balls (Rx 20/14, S 16/12)

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken reps throughout the workout

Stimulus: Strength / Stamina / Steady Pacing

RPE: 7/10