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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
UAF class canceled June 16th
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Bike
Inchworms
Alt Active Pigeon
Thoracic Rotations
Bear Plank w/Ball Squeeze
Clamshells
Air Squats
A: 4 Sets (Weight)
4 Sets:
6-8 Bulgarian Split Squats @ 3010 (ea side)
6-8 Inverted Rows @ 1220
*Record BSS weight
B: 3 Rounds (Weight)
3 Rounds:
1min Bike
8-10 Elevated Push-Ups
8-10 Goblet Squats
8-10 Side Plank Rotations (ea side)
* record GS weight
Cooldown (No Measure)
Pigeon
Open Book
Puppy pose downtrain breathing
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
UAF class canceled June 16th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets
:30 sec Echo Bike
:30 sec Bootstrap Squats
:30 sec Inchworm Push-Ups
--
2 Sets
:30/:30 sec Samson Stretch
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
--
8-6-4-2
Barbell Strict Press
Barbell Back Squats
*Start with an Empty Barbell and increasing to starting percentages on the bar
Strength EMOM (10 Rounds for weight)
15:00 EMOM, 5 Sets
min 1: 3 Strict Press
min 2: 3 Back Squat
min 3: Rest
Weights start @ 80% and increase to 3RM for the Day
Race Pace (5 Rounds for calories)
5 Sets
1:00 minute AMRAP
10 Thrusters (Rx 95/65, S 75/55)
-Max Calories
Rest 1:00 b/s
Goal: 8/6+ Calories / Set
Stimulus: Quad Stamina / Anaerobic
RPE: 8/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Consistent Calories Achieved Across All Sets
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
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 - Functional Fitness
Warm-Up (No Measure)
3:00 Cardio Choice
-
2 Sets,
20 sec Extended Reverse Plank Bridge
30 sec Elevated Prayer Stretch
-
3 Sets, For Quality
15 sec Nose to Wall Handstand Hold
5/5 Single Arm Ring Rows
50/50ft (15/15m) Bottoms Up Single Arm KB Waiters Walk
:30 sec Wall Sit
Slow Down (Time)
5 Rounds, For Quality
3/2 Rope Climbs
4 Turkish Get-Ups
50ft (15m) Handstand Walk
Load: (Rx50/35, S 40/25)
Stimulus: Skill / Strength/ Stability
RPE: 4/10
Primary Objective: Complete the 5 Rounds in under 20:00 minutes
Secondary Objective: Complete the Handstand Walk in 25/25ft (15/15m) Unbroken Segments.
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
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
UAF class canceled June 16th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
10 Rounds
12 KB Russian swings (53/35)
10 DB floor press (50/35)
8 TTB or Vups
6 Burpees over the KB
***At the start of 0:00 and every 2min - 5 Box Jumps or step ups
***Continue where you left off***
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
UAF class canceled June 16th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Pizza Game
Deadlift (4x5 on the 2 min
Build in weight but rest in between sets!)
Happy Birthday Matthew! (No Measure)
EMOM 15 minutes
Station 1: Box Get Overs
Station 2: KB Deadlift
Station 3: Box and Plate Jumps
Station 4: DB Snatch
Station 5: Rest
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 - Functional Fitness
Warm-Up (No Measure)
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
-
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
-
3 Sets
3 Hang Snatch High Pull
3 Hang Power Snatch
6 Strict Knees to Chest
6 Step-Down Box Jumps
9 Bar Kip Swings
18 Double Unders
Dos Amigos (4 Rounds for time)
Every 6:00 minutes, 4 Sets
200m Run
12 Power Snatch (Rx 95/65, S 75/55)
24 Box Jump Overs (Rx24/20, S 20/16″)
12 Toe to Bar
48 Double Unders (A: 96 singles)
--
One athlete starts on the Run and one athlete starts on the Double Unders and they have to make their way to the other side of the movement sequence. Every round switch which direction you are going on the workout.
PRVN Recovery #6 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
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 - Functional Fitness
Warm-Up (No Measure)
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Echo
:15 sec Transition
-
2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
-
2 Rounds
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
:10 Ring Support Hold
:10 Bottom of Dip Hold
Chip Shot (Time)
For Time
1000/850m Row or ski
50 Dual Dumbbell Push Press
40/28 Calorie Bike
30 Farmers Carry Reverse Lunges
20 Bar Muscle-Ups
10 Wall Walks
Dumbbell Load: (Rx50/35, S 40/25)
Goal: 16:00-20:00
Cap: 25:00
Stimulus: Chipper Conditioning / Muscular Endurance
RPE: 8/10
Primary Objective: Complete the workout in under 20:00
Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes
PRVN Recovery #8 (Checkmark)
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
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 - Uniquely Abled Fitness
Warm-up (No Measure)
Wall ball partner warm-up
Front Squat (On the 2:30
4x4 build
3 box jumps (Dallas plate 3/3 plate halos))
Scales/Modifications
Goblet squat, box squat, weighted pull to stand or assisted lunges
15 Minute AMRAP (AMRAP - Rounds and Reps)
250 run
20 wall balls
20 sit-ups, weighted sit-ups or v-ups
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 - Mom's Strength Conditioning
Warm-up (No Measure)
Machine of choice
Breathing with Cat-Cow
Bird Dogs
Hip CARs
Glute bridges
Air squats
Banded shoulder warm-up
A: 4 Sets (Weight)
4 Sets:
10-12 Banded Hip Thrusts
15-30sec Side Plank (ea side)
*Record hip thrust weight
B: 3 Rounds (4 Rounds for weight)
3 Rounds:
10-12 Alt Reverse Lunges w/Knee Raise
8-10 Seated DB Press
8-10 DB Bent Over Rows
20-30sec Single-Arm Farmer Carry (ea side)
* record DB weight in order (i.e., record lunges weight in “round 1”, press in “round 2”, rows in “round 3” and farmer carry in “round 4”)
Cooldown (No Measure)
Butterfly stretch
Single knee to chest
Legs on wall downtrain breathing