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

The Phoenix 6/14 @ 630PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

12min to build to a heavy 3 rep

Pendlay rows.

Immediately into..3 x 5 at 85%

3 sets

8 BB bent over rows (wide grip)

8/8 DB SA heavy bent over rows

5 sets

10 DBs Zottman curls

10 DBs Hammer curls

10 BB weighted drag curls

15 Vups