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)

3:00 Cardio Choice

-

2 Sets,

20 sec Extended Reverse Plank Bridge

30 sec Elevated Prayer Stretch

-

3 Sets, For Quality

15 sec Nose to Wall Handstand Hold

5/5 Single Arm Ring Rows

50/50ft (15/15m) Bottoms Up Single Arm KB Waiters Walk

:30 sec Wall Sit

Slow Down (Time)

5 Rounds, For Quality

3/2 Rope Climbs

4 Turkish Get-Ups

50ft (15m) Handstand Walk

Load: (Rx50/35, S 40/25)
Stimulus: Skill / Strength/ Stability

RPE: 4/10

Primary Objective: Complete the 5 Rounds in under 20:00 minutes

Secondary Objective: Complete the Handstand Walk in 25/25ft (15/15m) Unbroken Segments.

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

-

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

-

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)
--

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

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)

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

-

2 Rounds

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

2 Rounds

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

:10 Ring Support Hold

:10 Bottom of Dip Hold

Chip Shot (Time)

For Time

1000/850m Row or ski

50 Dual Dumbbell Push Press

40/28 Calorie Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups

10 Wall Walks

Dumbbell Load: (Rx50/35, S 40/25)
Goal: 16:00-20:00

Cap: 25:00

Stimulus: Chipper Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the workout in under 20:00

Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes

PRVN Recovery #8 (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Wall ball partner warm-up

Front Squat (On the 2:30
4x4 build
3 box jumps (Dallas plate 3/3 plate halos))

Scales/Modifications

Goblet squat, box squat, weighted pull to stand or assisted lunges

15 Minute AMRAP (AMRAP - Rounds and Reps)

250 run

20 wall balls

20 sit-ups, weighted sit-ups or v-ups

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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Machine of choice

Breathing with Cat-Cow

Bird Dogs

Hip CARs

Glute bridges

Air squats

Banded shoulder warm-up

A: 4 Sets (Weight)

4 Sets:

10-12 Banded Hip Thrusts

15-30sec Side Plank (ea side)

*Record hip thrust weight

B: 3 Rounds (4 Rounds for weight)

3 Rounds:

10-12 Alt Reverse Lunges w/Knee Raise

8-10 Seated DB Press

8-10 DB Bent Over Rows

20-30sec Single-Arm Farmer Carry (ea side)

* record DB weight in order (i.e., record lunges weight in “round 1”, press in “round 2”, rows in “round 3” and farmer carry in “round 4”)

Cooldown (No Measure)

Butterfly stretch

Single knee to chest

Legs on wall downtrain breathing

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 - HGX-FIT

Metcon (No Measure)

6 rounds

Heavy BB shoulder shrugs

***

4 Rounds: EMOM

1min BB static hold (225/185)

100' DB/KB famers carry (70/50)

1min dead hang

1min BB wrist curls (behind the bum)

***

Unilateral: 2-3 sets

10/10 DB bicep curl

10/10 DB hammer curl

10/10 DB Zottman curl

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)

2:00 Cardio Choice

-

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Hang Power Clean + Power Clean (Weight)

Every 2:00 minutes, 6 Sets

1 Hang Power Clean + 1 Power Clean

*Start at 85% and build throughout this complex for the day.

Power Play (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12...

Power Cleans (Rx 185/125, S 155/105)

Ring Dips
---

Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

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 - Legends

Metcon (No Measure)

Every 2:00min

Row/Ski

Seated single arm DB hang shoulder to overhead

Row/Ski

Seated single arm DB Zottman curls

Row/Ski

Seated single arm DB hammer curls

Rest

***complete for 4 rounds***

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

400m Group Run

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Rounds, For Quality

10 Wall Lean March

10 Bootstrap Squats

10 Alternating V-Ups

10 Pause Glute Bridges (2sec)

Back Squat (Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+
3 Depth Jump to Box Jump)

Wall-E (AMRAP - Rounds and Reps)

20:00 AMRAP

400m Run (A: 27/22 Cal Bike)

30 Wall Balls (Rx 20/14, S 16/12), 10/9ft

20 GHD Sit-Ups (A: V-ups)
---

Goal: 4-5 Rounds

Stimulus: Midline / Quad Stamina / Threshold Intensity

RPE: 7/10

Primary Objective: Complete 4+ Rounds

Secondary Objective: Increase intensity and decrease round split on each round of this workout.

Optional Accessories / Core Finisher (Checkmark)

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

8 Ring Body Saws

10 Plank Hip Twist s *over and back is 1 rep

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench press 5x3 at 88%

Into…4 sets

20 DBs incline bench press

20 DBs close press

20 DBs barrel press

20 DBs fly scoops

Max effort push-ups

****

Core