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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

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2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

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3 Sets

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Strict Knees to Chest

6 Step-Down Box Jumps

9 Bar Kip Swings

18 Double Unders

Dos Amigos (4 Rounds for time)

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch (Rx 95/65, S 75/55)

24 Box Jump Overs (Rx24/20, S 20/16″)

12 Toe to Bar

48 Double Unders (A: 96 singles)
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One athlete starts on the Run and one athlete starts on the Double Unders and they have to make their way to the other side of the movement sequence. Every round switch which direction you are going on the workout.

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose