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)

Partner Rowing Golf

1000m For Time, Alternating Partners Every 100m

Each athlete will row until the 100m mark, then 200m mark, then 300m mark and so on until the partner pair hits 1000m.

Penalty burpees will be assessed for any meters over or under 100m. This means that the athlete will row until around the 75-85m mark and finish pulling on the rower. The meters will beging rolling towards the 100m mark. If the meters go over 2 meters then both partners must perform 2 burpees before changing partners. Partner 2 will then row from 100-200m and if the partner stops rowing and the meters stop 4 meters short of 200m, then both partners must complete 4 burpees before partner 1 gets back on the rower and rows until the 300m mark. This will continue until 1000m on the Rower.

AA: Warm-up (No Measure)

Barbell prep:

3 Sets into..

8 Romanian Deadlifts

6 Tall Muscle Cleans

4 Strict Press

into..

3 Sets, Building to Working Weight

1 Power Clean

3 Shoulder to Overhead

5 Deadlifts

B: Metcon (AMRAP - Rounds and Reps)

"Lt."

20:00 minute AMRAP, Alternating Full Rounds with a Partner

3 Power Clean

6 Shoulder to Overhead

9 Deadlifts

Load: (Rx155/105, S 125/85)

Primary Objective: Complete each set of Power Cleans and Shoulder to Overhead Unbroken

Secondary Objective: Complete 9+ rounds/each of the barbell complex

Stimulus: Barbell Cycling and Conditioning