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

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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)

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Unilateral: 2-3 sets

10/10 DB bicep curl

10/10 DB hammer curl

10/10 DB Zottman curl