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 - HGX-FIT

Metcon (No Measure)

Seated shoulder press - build to a heavy 3RM

then…70-75% above for 5x5

3 sets

12 DBs front delts

12 DBs lateral delts

12 DBs rear delts

12 DBs shrugs

3 sets

12 DB skull crushers - crush grip

12 Diamond push-ups

20 banded tricep ext