May 10, 2024 - No Comments! Uniquely Abled Fitness – Fri, May 10 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 Moms and Mimosas May 11th @10am HomeGrown AthletX - Uniquely Abled Fitness Warm-up (No Measure) Choose a machine. 2 min slow 2 min medium 1 min fast Push Press (Every 2 min for 5 sets 3 push press) Move and Groove (4 Rounds for reps) 2 sets 2 min ski :30 transition 2 min bike :30 transition 10/10 single arm db push press
May 9, 2024 - No Comments! Functional Fitness – Thu, May 9 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 Moms and Mimosas May 11th @10am HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality 12/9 Calorie Row 1 Wall Walk 10 Wall Facing Shoulder Taps 6/6 Single Arm Dumbbell Upright Row 10 Hollow Rocks 10 Arch Rocks B: Handstand Walk (Progressions/Drills) C: Metcon (No Measure) "Walk This Way" 20:00 EMOM min 1: Max Handstand Walk (A: Max Wall Walks) min 2: Max Cals min 3: Max Alternating DB Snatch (Rx50/35, S 40/25) min 4: Rest 3ft (1m) = 1 Rep or 1 wall walks =3 rep Primary Objective: Keep an even effort across all 3 movements Secondary Objective: Look to hold 15+ Reps (12 cals for females) on all movements across all sets. Stimulus: Gymnastics Skill Conditioning / Aerobic Capacity D: Recovery (No Measure) 1:00 Elevated Prayer Stretch 1:00/1:00 Elevated Pigeon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Crossbody Lat Stretch
May 9, 2024 - No Comments! HGX-FIT – Thu, May 9 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 Moms and Mimosas May 11th @10am HomeGrown AthletX - HGX-FIT View Public Whiteboard Metcon (No Measure) Seated shoulder press 5x5 at 78-80% 3 sets 10 DBs front delts 10 DBs lateral delts 10 DBs rear delts 3 sets 10 Pendlay rows 10 Yates rows 10 Bent over rows Time remaining 3 sets 20/20 Paloff press - red band
May 9, 2024 - No Comments! Legends – Thu, May 9 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 Moms and Mimosas May 11th @10am HomeGrown AthletX - Legends Metcon (No Measure) Partner training Partner 1: 100' KB Farmers carry 12 KB sumo deadlift 12 KB high pull Partner 2: 200m walk 20 Box step ups ***Both partners start at the same time ***Continue to switch after each set
May 8, 2024 - No Comments! Functional Fitness – Wed, May 8 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 A: Warm-up (No Measure) 2 Sets, For Quality :30 seconds Jump Rope Practice 10 Samson Walking Lunges 8-10 Kettlebell Taters Into.. Plyometric 2 Sets, For Quality Speed + Power 10/10 Single Leg Medicine Ball Rotational Toss 20 Parallel Rotational Medball Throw Drill 10 Rotational Medball Slams 10 Skater Hop and Stick B: Hang Power Clean (Every 2:00 minutes, 5 Sets 5 Hang Power Cleans Perform all sets between 70-80% of 1RM Power Clean Record Each Working Set Be technically proficient with reps and catching high in the Front Rack Position ) C: Metcon (AMRAP - Rounds and Reps) "Lost Keys" 8:00 minute AMRAP 20-40-60-80-100... Double Unders (A: 40-80-120-160-200…) 10 Front Rack Reverse Lunges Load: (Rx135/95, S 115/75) Score = Rounds + Reps Goal: 4+ Rounds Stimulus: Leg Stamina / Muscular Endurance RPE: 8/10 Primary Objective: Unbroken Sets of Front Rack Reverse Lunges Secondary Objective: Get through the round of 100 DU + 10 Front Rack Lunges and into the 120 Double Unders
May 7, 2024 - No Comments! Functional Fitness – Tue, May 7 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 A: Warm-up (No Measure) Mobility 2 Sets, For Quality 40 second Elevated Prayer Stretch 20 second Extended Reverse Plank Bridge General Prep 3 Sets, For Quality 5/5 Single Arm Kettlebell Strict Press 10 sec Wall Facing Handstand Hold 5 Strict Knee to Chest 10 Box Step-Ups B: Shoulder Press (8:00 minute EMOM 5 Strict Press @ 00x0 Tempo @ 50-60% ) C: Metcon (6 Rounds for reps) "Crocodile" 6 Rounds for Max Reps 1:00 AMRAP / 1:00 Rest 10 Toe to Bar Max Burpee Box Jump Overs (Rx24/20, S 20/16″) BBJO can be lateral or facing Score = Sum Total Reps Primary Objective: Complete 6+ Burpee Box Jump Overs in the remaining time for each AMRAP Secondary Objective: Keep each set of Toe to Bar sets unbroken Stimulus: Midline + Muscular Stamina RPE: 8/10
May 7, 2024 - No Comments! Legends – Tue, May 7 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 Moms and Mimosas May 11th @10am HomeGrown AthletX - Legends Metcon (No Measure) 12 Barbell shoulder to overhead 100' Farmers carry (high/low) 12 Ring rows 12 Ring push-ups **** Letter T, Y, W 15 reps each letter 15 Paloff press - red band
May 7, 2024 - No Comments! HGX-FIT – Tue, May 7 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 Moms and Mimosas May 11th @10am HomeGrown AthletX - HGX-FIT Metcon (No Measure) Decline bench 3x3 at 90% B/T sets perform 8 Floor press **** 3 sets 8 DB pullovers 8/8 DB offset push-ups 12 DBs standing flys *** Accumulate 50 ring dips *** 100 WB sit-ups
May 6, 2024 - No Comments! Functional Fitness – Mon, May 6 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 B: Back Squat (Every 3:00 for 15:00 minutes 5 Back Squats @ 70%+ + 3 Seated Box Jumps to High Box. *ending at around 80-82% of our 1RM ) C: Metcon (Time) “Strictly Confidential” 5 Rounds for Time 5 Weighted Strict Pull-Ups (Rx 20/14, S 16/12) 13/10cal row and ski or 9/7 Cals Bike 12 Wall Balls (Rx 20/14, S 16/12) Time Domain: 7-11 minutes Time Cap: 15 minutes Primary Objective: Complete each round in under 2:00 minutes Secondary Objective: Maintain unbroken reps throughout the workout Stimulus: Strength / Stamina / Steady Pacing RPE: 7/10
May 6, 2024 - No Comments! Mom’s Strength Conditioning – Mon, May 6 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 - Mom's Strength Conditioning Warm-up (No Measure) Machine of choice for 2:00 Breathing w/Cat-Cow Bird Dogs Bootstrappers BB Primer A1: Sumo Deadlift (Every 3:00 for 4 Sets) Every 3:00 for 4 Sets 6 Sumo Deadlifts 6 Strict Press* *see A2 for Strict Press A2: Shoulder Press B: 3 Rounds (No Measure) 6-8 Single-Leg RDL w/Internal Rotation (ea side) 10 Bent Over Rows 12 Wall Sit Marches (hold 2-3sec) C: 2 Rounds (No Measure) 10 Single Arm Seated Arnold Press (ea side) 10 Pallof Press Walkouts (ea side) 25' Crawling (ea direction) Cooldown (No Measure) Single Leg Forward Fold Child's Pose + Tricep/Lat Stretch Downtrain in Puppy Pose w/Internal Rotation
