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

View Public Whiteboard

Warm-Up

3 Sets, For Quality

200m Run

*Core Exercise

5/5 Kettlebell Windmill

50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk

*Core Exercise

Round 1: 10 Hollow Rocks + 10 Arch Rocks

Round 2: 20 Alternating V-Ups

Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest

The Deep (AMRAP - Rounds and Reps)

30:00 minute AMRAP

5-10-15-20-25.... Toe to Bar

100ft (30m) Single Arm Overhead Carry (Right)

200m Run

100ft (30m) Single Arm Overhead Carry (Left)

200m Run

Load: DB (Rx70/50, S 60/40)
Goal: Complete 5+ Rounds

Primary Objective: Complete round 5 and get into and as far as you can through round 6 (The round of 30)

Secondary Objective: Keep the Carries and Runs at the same pace throughout the entirety of the workout.

Stimulus: Midline Stamina / Aerobic Threshold

RPE: 6.5 RPE

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch