Announcements

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

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Bike

General warm-up/dynamic stretches

Hip CARs

Thoracic rotations

Crawling

A1: Front Squat (Every 3:00 for 4 sets )

Every 3:00 for 4 sets

10-8-6-4

Front Squats

5-5-5-5

Strict Press

*Building in weight on Front Squat

*Record Strict Press in A2

A2: Shoulder Press (4x5)

5-5-5-5

Strict Press

*Find a challenging weight for all 4 sets

B: Landmine Circuit - 4 Rounds (Weight)

4 Rounds:

8-10 Landmine Single-Arm Thrusters (ea side)

8-10 Landmine Rotations (ea side)

8-10 Landmine Staggered Stance RDL w/SA Row (ea side)

20 Around the Worlds (ea side)

Cooldown (No Measure)

Couch stretch

Pigeon stretch / Figure 4 stretch

Puppy pose downtrain breathing