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

A: Warm-up (No Measure)

9:00 minute EMOM

min 1: Echo Bike, Easy to Moderate

min 2: 10 Reactive Squat Jumps

min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

into..

10:00 minutes Team Warm-Up

Kettlebell Tap Race

B: Metcon (AMRAP - Reps)

"Royal Rumble"

4 Person Team for Max Reps

5 Sets, For Max Reps

Station 1: -Max Lateral Stick Jump Overs 20''

Station 2: -Max American KB Swings (Rx53/35, S 44/26)

Station 3: Max Double Unders

Station 4: -14/12 cal row or ski or 11/9 Cal Bike

Station 5: Rest

*newbies: Lateral Plate Hops , Russian KB Swings or KB DL,and single unders

Time Domain: 22:00-30:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Hit the cals in a sprint effort and complete in under 40 seconds

Secondary Objective: Complete more reps than the rest of your team.

Stimulus: Power Output / Quad Stamina

RPE: 9/10, pushing that intensity button today.