Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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, For Quality

1:00 Row

200m Run

6 Inchworm to Hollow Body

10 Bear Plank Shoulder Taps

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Dumbbell Goblet Squats

Salute Your Shorts (Time)

3 Person Team, Waterfall

5 Rounds, For Time

300/250m Row

20/15 Push-Up

200m Run(A: 14/11 Cal Bike)

10 DB Thrusters (Rx50/35, S 40/25)
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Goal: 20:00-25:00

Time Domain: 30:00

Stimulus: Muscular Endurance and Stamina

RPE: 7/10

Primary Objective: Stay in front of your team members and never get caught in the workout

Secondary Objective: Maintain under 4 minutes a round

Strategy and Flow: The workout will begin with the first teammate on the rower, once they are out of the way then the second teammate can get on the rower to complete 300/250m, and finally once they are out of the way then the third teammate will begin the rower. Due the fact that there are 4 stations and 3 teammates we are looking for the team to try to stay moving throughout much of this workout with very little rest periods once everyone is into the waterfall. The expectation is that at some point there will be a rest period as the rower will become the bottleneck of this workout. The idea is to try to keep this train moving as long as possible.