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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Dynamic general warm-up/stretching

Inchworms

Down Dog Toe Taps

Deadbugs

Glute Bridges

Hinge to Wall/Rig

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 KB Staggered Stance Deadlifts @ 1030 (ea side)

6-8 Half-Kneeling DB Shoulder Press @ 1220 (ea side)

*Record DL weight in “Round 1”. Record shoulder press weight in “Round 2”.

B: 3 Rounds (Weight)

3 Rounds:

8-10 Bent Over DB Rows

6-8 Single-Leg Hip Hinge to Knee Drive (ea side)

6-8 Pallof Press Rotations (ea side)

* record DB Row weight

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Child's pose downtrain breathing